• FREE CHILDCAREMon_Wed_Fri 10am-1
  • CFC childcare
  • intro
  • olyweb

W.O.D. (Workout of the Day)

  • W.O.D. for Monday 27 February
    Strength/Skill

    Back Squat 4x5 @ 80%
    GHD Sit Ups 3x10

    Toes to Bar progression


    3 Rounds for time of:
    18 Front Rack Lunges (115/75)
    15 Toes to Bar
    Then 800 meter run
    View All WODs

Latest Blog Posts Visit Blog

default_thumb

2/27-3/3

Posted by & filed under Uncategorized.

Monday Strength/Skill Back Squat 4×5 @ 80% GHD Sit Ups 3×10 Toes to Bar progression Metcon: 3 Rounds for time of: 18 Front Rack Lunges (115/75) 15 Toes to Bar Then 800 meter run We train hip extension all the time, the GHD serve to create balance by adding in hip flexion. Scale with v-ups. For… Read more »

default_thumb

Wods 2/20-2/24/17

Posted by & filed under Uncategorized.

Monday Deadlift skill work “Street Fight” 25 min Partner AMRAP 1 does a full round while the other rests 12/9 cal row/bike 8 Deadlift 185/125 6L/6RSingle arm KB PP 53/35 32 dbl unders Nutrition challenge benchmark wod.  Should be light and fast!  We will spend some time holding positions during the deadlift review as well… Read more »

default_thumb

Beach WOD for 2/19 CANCELED

Posted by & filed under Uncategorized.

Sorry to bum you guys out but we are going to cancel the beach WOD planned for 2/19.  It’s supposed to be raining all weekend and since it would be a game time decision as to whether or not we should do we are going to cancel it and reschedule it for Sunday 3/12.  Hopefully… Read more »

default_thumb

Nutrition Time

Posted by & filed under fitness, Nutrition, Uncategorized.

Hi everyone!  Here’s a recap from last night and some info for the challenge.  It starts Monday 2/20 and will run 6 weeks.  We are doing a different take on the challenge this year.  Instead of limiting foods or doing strict paleo or whole 30, we are going to focus on regulating your blood sugar,… Read more »