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

  • W.O.D. for Friday 18 January
    Muscle up skills

    AMRAP in 14 minutes:
    7 Muscle-Ups
    50 Wall Balls 20/14 lb
    100 Double- Unders
    View All WODs

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Wods 1/14/19-1/18/19

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Monday 8 rds 3 Power cleans+3 Front squats+3 Jerks 155/105 30 DU The goal of this complex is high power mixed with some aerobic fatigue.  Don’t start off too fast, focus on being consistent.  Technique and pacing are the keys to this workout. Tuesday 3 sets 10 strict pullups 10 wall squats 7 kang squats… Read more »

Wods 1/7/19-1/11-19 and 1st cycle of 2019!

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2018 has come and gone!  From now until the open, we are going to focus on aerobic capacity, overhead strength/mobility, and our clean and jerk.  Our goal, as always is to improve both strength and endurance.  You’ll see strict pullups a lot more often, because a lot of you want them, they are good for… Read more »

Athlete Spotlight: Anna Coulson

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Anna Coulson was an earlier spotlight that we are finally posting about now! She joined us in January 2018 with our first Best Self Challenge Bootcamp. I had the pleasure of coaching the bootcamp, and now the honor of writing about Anna and her journey so far at CFC. There are many words to describe… Read more »

Athlete Spotlight: Lisa M

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December’s Athlete spotlight is also CFC’s award recipient for Best Attitude. It’s a great month to be Lisa Misset! This December also marks one more “great” for Lisa: her last radiation treatment! Six months ago, Lisa was diagnosed with Breast Cancer. She underwent surgery with great prognosis. Preventative Chemo, and radiation followed. Lisa kept up her… Read more »