WODs for the week Jan 22-26

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Monday 22 January Strength 5 Sets of: Front Squat* x 7 @ Build to today’s heaviest set *Taken from the floor. MetCon “An Offer He Can’t Ref use” Complete the following for time: 800m Run 30 “Curtis P”* 115/75 1000m Row *”Curtis P” is 1 Power Clean + 2 Alternating Lunges Changing it up today… Read more »

WODs for the week Jan 15-19

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Monday 15 January Strength 3 Sets of: Front Squat x 8 @ 70% Rest exactly 2 minutes between sets. MetCon “Ohana Means Family” 3 Rounds for Time of: 35 Wall Balls 20/14 15 Knees-to-Elbows 50 Double Unders Jumping back into Front Squats this week at a moderate load. Knock out all three sets at 70%… Read more »

WODs for the week Jan 8-12

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Monday 8 January Strength Take 25 minutes to build to today’s heavy: “Heartbreaker Complex” 2 Deadlifts + 2 Hang Cleans + 2 Front Squats + 1 Jerk MetCon “High Quality H2O” AMRAP in 10 minutes of: 10 Dumbbell Thrusters 45/25 30 Double Unders Tuesday 9 January Strength EMOM for 8 minutes: 2 Hang Power Snatches… Read more »

Wods 1/2/18-1/5/18

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Tuesday 2 January Strength Take 20 minutes to build up to today’s 1 Rep Max: Overhead Squat MetCon “Get That Corn Outta My Face!” 3 Rounds for time of: 500m Row 21 American Kettlebell Swings 53/35 12 Pull Ups Welcome to the New Year and a New Cycle, everyone! If you have not checked out… Read more »

Wods 12/18-12/22

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*Announcement* Great job everyone on the CrossFit Total this past week, we saw some huge PR’s after this last cycle! These next two weeks are focused on transitioning our bodies from 1 Rep Maxes to more conditioning. We begin our CrossFit Open Prep cycle after these transition weeks so be ready! Monday 18 December Strength EMOM… Read more »

WODs for the week 12/11-14

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Don’t forget – the CHRISTMAS party is Saturday at 6pm at CFC!!!!!  Be there or miss out.  And you don’t want to miss out!  BYOB and a gift for the gift exchange. Monday 11 December Strength In 15 minutes or less, work up to a heavy 2 rep of: Clean & Jerk MetCon “Revenge of… Read more »

WODs for the week 12/4-8

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Monday 4 December Strength Back Squat 5 reps @ 85% 4 reps @ 90% 3 reps @ 95% 2 reps @ 100% MetCon “Shake n’ Bake” Complete reps of 21-15-9 for time: Cal Row Thrusters 95/65 Pull Ups Tuesday 5 December Strength 7 Sets of: 2 Hang Power Snatch + 2 Overhead Squats Build over… Read more »

Wods 11/27-12/1

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Monday 27 November Strength 4 Sets of: 5 Strict Press + 5 Push Press Rest 90 sec between sets *Build to today’s heavy set MetCon “Cherry Garcia” Complete the following for time: 400m Run Buy-In, then 3 Rounds of: 12 Push Press 115/75 12 Kettlebell Sumo Deadlift Hi-Pull 70/53 End-and-Back Farmers Carry x 1 KB… Read more »

WODs for Thanksgiving week!

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Monday 20 November Strength 3 Sets of: Back Squats x 6 @ 80% Rest 2 min between working sets MetCon “The SEC” AMRAP in 15 min: 1200m Run Buy-In, then… 1/1, 2/2, 3/3, 4/4… Thrusters 115/75 Knees-to-Elbows A few more weeks until we max out on back squats. This is the final week of sets… Read more »

WODs 11/13-17

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Hey y’all, I hope you’re having a wonderful weekend. One quick announcement: We are having our annual Christmas Party on Saturday December 16th @ 6:00pm. This will be a white elephant event so please come with a fun gift (price capped at $20)! If you plan on attending please sign up on the whiteboard so… Read more »