WOD 042317 SUNDAY

SUNDAY FUNDAY
Run 400m
30 Snatches 135/95
Run 800m
30 Clean & Jerks 135/95
Run 1 Mile

Posted by admin 0 Comments April 22, 2017

WOD 042217 SATURDAY

STRENGTH
Power Clean 10RM then 3×10@90%

ACCESSORY
Clean pull 3×3@115% of the days 10RM

RXD
In Partners:
While one person is pushing a Prowler 200m, the other person is performing —
AMRAP
6 DB Step Ups (35/25lbs)
6 DB Hang Cluster
3 Rounds each

FITNESS
In Partners:
While one person is pushing a Prowler 200m, the other person is performing —
AMRAP
6 Step Ups
6 DB Thruster
3 Rounds each

Posted by admin 0 Comments April 21, 2017

WOD 042117 FRIDAY

STRENGTH
Standing Strict Press 3rm then 3+@85%

ACCESSORY
Ring dips 8,7,6,5,4

RXD
30 x 20m 3-Point Shuttle Run
Then, with what is left of 12min, perform:
8 OH squat (135/95lbs)
16 Wall Ball (20/14lbs)
AMRAP 12min

FITNESS
20 x 20m 3-Point Shuttle Run
Then, with what is left of 12min, perform:
8 OH squat
10 Wall Ball
AMRAP 12min

Posted by admin 0 Comments April 20, 2017

WOD 042017 THURSDAY

Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management’s Great Basin Smokejumpers. Urban embodied positivity, hard work, self-improvement and fun. He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.

HERO WOD “YETI”
RXD
25 Pullups
10 Muscle-ups
1.5-mile Run
10 Muscle-ups
25 Pullups

FITNESS
25 Ring Rows
10 Jumping Chest to Bar Pullups
1-mile Run
10 Jumping Chest to Bar Pullups
25 Ring Rows

Posted by admin 0 Comments April 19, 2017

WOD 041917 WEDNESDAY

CONGRATULATIONS COACH KENNY AND LIZ ON THE BIRTH OF THEIR NEW BABY GIRL SOFIE BARBARA WHO WAS BORN EARLIER TODAY AT 7LBS 19″

STRENGTH
Deadlift work up to 90% of best 5RM for 3×5

RXD
Part 1:
Row 750m
Rest 3min
Row 500m
Rest 2min
Row 250m
Rest 1min
Row 500m
Rest 2min
Row 750m

Part 2:
400m Single Arm Farmers Carry (65/45lbs)

FITNESS
Part 1:
Row 750m
Rest 3min
Row 500m
Rest 2min
Row 250m
Rest 1min
Row 500m
Rest 2min
Row 750m

Part 2:
400m Farmers Carry

Posted by admin 1 Comment April 18, 2017

WOD 041817 TUESDAY

STRENGTH
Bench press work up to 90% of best 5RM for 3×5

ACCESSORY
Bottom up KB Press 4×12

WOD
5 Strict Handstand Pushups
9 V-Ups
10 Jumping Lunges
Perform every 2min
10 Rounds

Posted by admin 0 Comments April 17, 2017

WOD 041717 MONDAY

ATTENTION MEMBERS: With the nice weather coming upon us we just wanted to remind everyone that there are “NO PETS ALLOWED” at the gym during class times. Not only do they serve as a distraction to our trainers and other members, we do have some members that are allergic to animals and are just no that comfortable around them.

We appreciate your anticipated cooperation in this matter. Thanks…CFCM

STRENGTH
Back Squat work up to 90% of best 5RM for 3×5

ACCESSORY
Good Mornings 3×8

RXD
3 Rounds
3 Deadlift @ 80% 1RM
10 Burpee
3 Rounds
6 Deadlift @ 70% 1RM
10 Burpee
3 Rounds
9 Deadlift @ 60% 1RM
10 Burpee

FITNESS
7 Rounds
6 Deadlift
10 Burpee

Posted by admin 0 Comments April 16, 2017

WOD 041617 SUNDAY

CFCM WILL BE CLOSED TODAY.

HAPPY EASTER!!

Posted by admin 0 Comments April 15, 2017

WOD 041517 SATURDAY

Strength:
Deadlift 5RM then 2×5@90%
Accessory:
Suit case walk (single arm) 3x50m increase weight from last week

METCON: In Partners, accumulate as many reps as possible
Partner 1: 200 meter run
Partner 2: Box jumps
Switch
Partner 1: 400 meter run
Partner 2: Burpee Box jumps
Switch
Partner 1: 600 meter run
Partner 2: Box jump overs
Switch
*The work period lasts as long as it takes the individual running to complete their run.

Posted by admin 0 Comments April 14, 2017

WOD 041417 FRIDAY

IN OBSERVANCE OF THE EASTER HOLIDAY WE WILL BE CLOSED ON SUNDAY.

STRENGTH
Front Squats 3RM then 2×3@90%

ACCESSORY
Front Rack Box Step Ups 4×8

WOD
4 Rounds of
20/15 Cal Row
20- Goblet reverse Lunge (1.5/1)
20- Cherry Pickers

Posted by admin 0 Comments April 13, 2017

WOD 041317 THURSDAY

IN OBSERVANCE OF THE EASTER HOLIDAY WE WILL BE CLOSED ON SUNDAY.

WOD:
“Helen”
3 Rounds
Run 400m
21 KB Swing (24/16kg)
12 Pullups

Posted by admin 0 Comments April 12, 2017

WOD 041217 WEDNESDAY

STRENGTH
Power Snatch 10RM then 2×10@90%

RXD
1 Burpee Bar Muscle Up
2 Hang Power Snatch (95/65lbs)
4 Hang Power Clean
Each round add the same amount of reps for each movement.
AMRAP 18min

FITNESS
1 Burpee Jumping Bar Muscle Up
2 Hang Power Snatch
4 Hang Power Clean
Each round add the same amount of reps for each movement.
AMRAP 18min

Posted by admin 0 Comments April 11, 2017

WOD 041117 TUESDAY

STRENGTH
Back Squat 5RM then 5+ @85%

ACCESSORY
Good Mornings 3×8

RXD
30 – 20 – 10
200m Farmers Carry (50/35lbs)
DB Front Squats
Inverted Ring Row

FITNESS
30 – 20 – 10
200m Farmers Carry
DB Front Squats
Ring Row

Posted by admin 0 Comments April 10, 2017

WOD 041017 MONDAY

STRENGTH:
Bench Press 5RM then 5+ @85%

ACCESSORY:
Bottom up KB Press 4×10

RXD
3 Rope Climbs
20 Ring Dips
In what is remaining of 5min, Handstand Walk as far as possible.
4 Rounds

FITNESS
4 Seated Rope Climbs
15 Dips
In what is remaining of 5min, Bear Crawl as far as possible.
4 Rounds

Posted by admin 0 Comments April 09, 2017

WOD 040917 SUNDAY

SUNDAY FUNDAY

“Hero WOD Hopper”
We have placed all the Hero WODs into a bowl. Today’s Sunday Funday will be a Hero WOD that will be chosen at the start of the class!!! Good Luck!!

Posted by admin Comments Off on WOD 040917 SUNDAY April 08, 2017

WOD 040817 SATURDAY

STRENGTH:
Power Clean 10RM then 2×10@90%

ACCESSORY:
Clean pull 3×3 @110% of 10 RM

PARTNER WOD:
3 Rounds
600m Row
200m Run
50 Wall Balls
40 Burpees
** Run must be split up evenly, all other movements can be broken up however you choose

Posted by admin Comments Off on WOD 040817 SATURDAY April 07, 2017

WOD 040717 FRIDAY

STRENGTH:
Standing Strict Press 3RM then 2×3@90%

ACCESSORY:
Ring dips (unbroken sets) 6,5,4,3,2,1

RXD
30 Walking Lunge
15 GHD Situp
Rest 1min
30 Pistols
15 GHD Situps
Rest 1min
2 Rounds

FITNESS
30 Walking Lunge
20 Situp
Rest 1min
30 Single Leg Squats
20 Situps
Rest 1min
2 Rounds

Posted by admin Comments Off on WOD 040717 FRIDAY April 06, 2017

WOD 040617 THURSDAY

RXD
Heavy DB Fran
21-15-9
DB Thrusters (50/35lbs)
Chest to Bar Pullups

FITNESS
DB Fran
21-15-9
Single Arm DB Thrusters
Inverted Row

Posted by admin Comments Off on WOD 040617 THURSDAY April 05, 2017

WOD 040517 WEDNESDAY

NEW OLYMPIC LIFTING CLASS
Coach Justin will be starting a new olympic lifting program. The class will be every Sunday from 12-1pm. The class this Sunday will cover Power Cleans, Clean Pulls, and Pause Front Squats.

STRENGTH
Deadlift 5RM then 2×5@90%

ACCESSORY
Suit case walk (single arm) 3x50m

RXD
25 Pushups
25 Double Unders
1min Plank hold
25 Double Unders
25 Mountain Climbers
AMRAP 20min

FITNESS
12 Pushups
25 Single Unders
45sec Plank hold
25 Single Unders
25 Mountain Climbers
AMRAP 20min

Posted by admin Comments Off on WOD 040517 WEDNESDAY April 04, 2017

WOD 040417 TUESDAY

STRENGTH:
Bench Press 5RM then 5+@85%

ACCESSORY:
Bottoms up KB Press 4×8 (each arm)

RXD
2min Squat Cleans (115/75lbs)
2min Toes to Bar
2min Shoulder to Overhead
2min Handstand Pushups
2min KB Swings (24/16kgs)
2min Air Squats

FITNESS
2min Front Squats (light)
2min Knee Raises
2min Shoulder to Overhead
2min Pike Pushups
2min KB Swings
2min Air Squats

Posted by admin Comments Off on WOD 040417 TUESDAY April 03, 2017

WOD 040317 MONDAY

NEW LIFTING CYCLE
The New strength program will focus on back squat, deadlift and bench press. You will still see power cleans and snatches along with front squats and strict press as secondary movements. The program will run for the next 13 weeks and consist of 5 working days with 2 rest or makeup days a week. The goal of this program is to develop a strong base that we can continue to build on through the year.

STRENGTH
Back Squat 5RM then 5+ @85%

RXD
Run 800m
50 Wall Ball (20/14lbs)
25 Box Jumps (32/24″)
Run 800m

FITNESS
Run 200m
10 Wall Ball
10 Step Ups
5 Rounds

Posted by admin 1 Comment April 02, 2017

WOD 040217 SUNDAY

SUNDAY FUNDAY
AMRAP 20
10 Pistols
20 HSPU
40 Pullups

Posted by admin Comments Off on WOD 040217 SUNDAY April 01, 2017

WOD 040117 SATURDAY

RXD
In Partners (I go, you go), 1 Round each:
5 Sumo Deadlift High Pull
5 Thruster
5 Back Squat (95/65lbs)
AMRAP 15min

FITNESS
In Partners (I go, you go), 1 Round each:
5 Sumo Deadlift High Pull
5 Thruster
5 Back Squat
AMRAP 15min

Posted by admin Comments Off on WOD 040117 SATURDAY March 31, 2017

WOD 033117 FRIDAY

CFCM WILL BE OPEN FOR THE 6:15AM, 7:15AM, 10:15AM AND 11:15AM CLASSES
CFCM WILL CLOSE AT 12:15 FOR THE REST OF THE DAY DUE TO THE WEATHER.

RXD
200m Run
4 Weighted Pullup (45/25lbs)
3 Pullup
10 Rounds

FITNESS
200m Run
5 Ring Rows
5 Jumping Pullups
8 Rounds

Posted by admin Comments Off on WOD 033117 FRIDAY March 30, 2017

WOD 033017 THURSDAY

RXD
Part 1:
Complex:
1 Power Clean + Jerk
1 Squat Clean + Jerk
Work up to a heavy load for the Complex

Part 2:
7 Squat Clean and Jerk (135/95lbs)
14 KB Swings (32/24kg)
21 Slamballs (25/20lbs)
3 Rounds

FITNESS
Part 1:
Complex:
2 x Power Clean + Jerk
Work up to a heavy load for the Complex

Part 2:
7 Power Clean and Jerk
14 KB Swings
21 Slamballs
3 Rounds

Posted by admin Comments Off on WOD 033017 THURSDAY March 29, 2017

WOD 032917 WEDNESDAY

RXD
3 Rounds
12 Reverse Lunges with 1 KB (20/12kg)
50m Walk with 1 Arm OH Carry
30 Air Squats

FITNESS
3 Rounds
12 Reverse Lunges with 1 KB
50m Walk with 1 Arm OH Carry
25 Air Squats

Posted by admin Comments Off on WOD 032917 WEDNESDAY March 28, 2017

WOD 032817 TUESDAY

CONGRATULATIONS TO EVERYONE WHO HIT A PR LAST WEEK!!
WE WILL BE STARTING A NEW STRENGTH PROGRAM NEXT WEEK!!

RXD
Part 1:
Max Set Bench Press (70% 1RM)
Rest 2min
Max Set Bench Press (60% 1RM)
Rest 2min
Max Set Bench Press (50% 1RM)
Rest 2min
2 Rounds

Part 2:
10-9-8-7-6-5-4-3-2-1
Clapping Pushup
DB Hang Snatch

FITNESS
Part 1:
Max Set Bench Press
Rest 2min
Max Set Bench Press
Rest 2min
Max Set Bench Press
Rest 2min
2 Rounds

Part 2:
10-9-8-7-6-5-4-3-2-1
Pushup
DB Hang Snatch

Posted by admin Comments Off on WOD 032817 TUESDAY March 27, 2017

WOD 032717 MONDAY

RXD
6 Rounds
Min 1: Row 300/250m
Min 2: 20 Box Jumps (24/20”)
Min 3: 12 Burpees
Min 4: Rest

FITNESS
6 Rounds
Min 1: Row 250/200m
Min 2: 15 Step Ups
Min 3: 10 Burpees
Min 4: Rest

Posted by admin Comments Off on WOD 032717 MONDAY March 26, 2017

WOD 032617 SUNDAY

SCHEDULE REMINDER
We will be open early today. There will be two Sunday Funday WODS today. 8:30am & 9:30am. We will also be closing early at noon time.

SUNDAY FUNDAY
1000m Row
50 Burpees
500m Row
50 Burpees
1000m Row

Posted by admin Comments Off on WOD 032617 SUNDAY March 25, 2017

WOD 032517 SATURDAY

RXD
5 Rounds
15 Back Squat at BW
With time that is remaining of 4min, perform AMRAP:
Rnd 1,3 and 5: Bar Muscle Up
Rnd 2 and 4: Wall Ball (20/14lbs)

FITNESS
5 Rounds
15 Back Squat
With time that is remaining of 4min, perform AMRAP:
Rnd 1,3 and 5: Jumping Bar Muscle Up
Rnd 2 and 4: Wall Ball

Posted by admin Comments Off on WOD 032517 SATURDAY March 24, 2017

WOD 032417 FRIDAY

OPEN 17.5
10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders

Posted by admin Comments Off on WOD 032417 FRIDAY March 23, 2017