We made some delicious crepes today on a live zoom chat with Katleen.  She’s been perfecting her crepe recipe for a while and shared her

All of this from NC running on sugar wod Nuno Costa Coaching Track: NCC Running Date: Wednesday, Mar 18, 2020 Warm Up #2 15-20 Minutes

Monday March 16 “Spice Girl” 21 Power cleans (95/65) 3 Rounds of 5 strict pullups+10 pushups+15 squats 21 Front squats (95/65) 3 Rounds of “strict

Monday March 9 DB bench press 3×10 “Overkill” 21-15-9: Double Dumbell Power Cleans (50/35) Box Jump Overs (30/24) Double-Dumbbell Front Squats (50/35) Toes to Bar

Monday March 2 Power snatch 5 every 2 minx10 min 3rds 500 Row 14 DB Clean and Jerk 1 Rope Clinb Rent 3×10 strict pullups

Monday February 24 TTB skills! “Black and Tan” 3 Rounds: 9 DB Front Squats 50.35 7 Toes to Bar 5 Lateral Barbell Burpees 400m run

Monday February 17 TTB skills “Foot Locker” 5 Rounds: 9 Toes to Bar 15 Wallballs (20/14) Directly Into… 5 Rounds: 9 Power Snatches (75/55) 15

Monday February 10 “Dead Space” On the 5:00 x 4 Rounds: 7 Power Snatches (135/95) 15/12 Calorie Assault Bike/Row 7 Overhead Squats (135/95) 20 x

Monday February 3 Back squat 3×10 70%or more than last time “Field of Dreams” 3rds 20/15 row/Bike 15 KBS 70/53 20/15 Row/Bike 10 Strict pullups

Monday January 27 Power clean+FS+PJ every 90 sec x 7 “Rack City” For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105)

Monday January 20 FS wave 3-1-3-1-3-1 Front squats 80-85-83-88-85-90 or 5×3 32X1 “Pins and Needles” 12 min AMRAP 10 Goblet lunges 53/35 100 m run

Monday January 13 1rd every 90×8 3 power cleans+1 Jerk “Air Fryer” 3 Rounds: 50 Air Squats 10 Power Clean & Jerks (135/95) Today we

Monday January 6 Front squat 3 70% 1 80% 3 75% 1 85% 3 80% 1 90 % OR 6×3  Tempo 32X1 “Airplane Mode” 8

  Hey CFC! This week we will do some fun wods with the goal of burning off some of those Christmas treats! Our next cycle

Monday December 23 Front squat Find 1rm “Wonderwall” 60 DU 30 Burpees 60 DU 30 Wallballs 20/14 60 DU 30 2x sumo KB DL 53/35(share

Monday December 16 2 hang power snatch+1 OHS+1 hang snatch 1rd every 1:30×6 “Power Move” 10 min 6 Hang Power snatch 95/65 9 OHS 95/65

Monday December 9 Power snatch+snatch EMOTMx8 min “Flintstones” 3rds 42 Wallballs 20/14 24/21/Bike/Row 12/8 Strict pullups 6-4-2 snatch(115/75-135/95-155/105) Today we focus on heavier snatches while

Monday December 2 “Championship Helen” 5rds 400m run 21 KBS 53/35(American) 12 Pullups Here is one of the best tests of aerobic capacity we’ve got.

Monday November 25 1 Round every 1:30×7 of the Macho Man 3 PC+3 FS+3 PJ must hold on to bar “Randy Savage” 12 min AMRAP

Monday November 18 3 Power cleans EMOTMx7 “Honey Badger” AMRAP 10 Minutes 15 Bar Facing Burpees 25 Power Cleans 115/75lbs 15 Bar Facing Burpees 25

Plan to bring a family member or friend this Saturday the 16th. It seems that those around us are interested in what CrossFitters do, yet

Monday November 4 Back Squat Wave 6-4-2 / 70-80-85% 6-4-2 / 80-85-90% “Bruiser” 3rds 6 strict Pull ups 12 DB stepups 24/20 50/35 x1 6

Monday October 28 Teams of 2 “Roadie” 2 rds 70 Wallballs (20/14) Females 9′ Target 50/35 Calorie Row 30 Alternating DB Power Snatches (50/35) 20

Monday October 21 “Point Break” AMRAP 18: Teams of 2 20 DB Hang CJ (50/35) 15/12 Calorie Assault Bike 20 DB Box Step-Ups (24/20) 15/12

Monday October 14 3x 10 wall squats 10-15 sec L hang inchworm Snatch skills “Snake Bite” Big Lap 21-15-9 Power snatch 95/65 Toes to bar

Monday October 7 Banded warmup 3x L hang 20 sec Inchworm Lateral lunge “Dead Meat” 40-30-20-10 Wallballs 20/14 2-4-6-8-10 Deadlifts 315/205 4-4-4-4-4 Bar Muscle ups

Monday 30 September Every 90 secx7 sets start at 60% hang power snatch+OHS+hang squat snatch “Bartender” AMRAP 10: 12 Deadlifts 115/75 9 Overhead Squats 115/75

Monday 3x 8 strict pullups 8/8 Bulgarian split squats “”Master Splinter”” 3 Rounds: 400 Meter Run 12 Burpee Box jump overs (24/20) 15 DB Thrusters

Reminder, Wednesday 6pm no oly class.  I will be teaching a wine and mobility course. Come on in and get your overhead squat position dialed

Monday “CrossFit Total” Find 1rm in Back squat Press Deadlift This is our benchmark for strength this coming year.  We’ll retest this before Christmas to

Reminder, CrossFit Total, (max Back squat, Press, Deadlift) next Monday.  We’ll retest after Thanksgiving.  I am excited to see yall crush it! Monday Bench DB

Great work on Battle by the Bay Everyone!  It was a great comp and Team   came out on top. We are going to continue with

Saturday will soon be upon us!  Hopefully you’ve strategized with your teams and are ready to go.  I know I am:)  Friday is more bodyweight

The event will start at 8am Saturday the 24th  Our goal is to be done by 12. Here are the teams followed by the events. 

2 weeks until Battle by the Bay.  Its a fun way to build camaraderie and work out with people that come to different classes.  

Reminder that our Battle by the Bay intra gym comp is 8/24/19 Saturday.  It will have large teams to ensure maximal participation.  Each team will

Saturday August 24 will be our 1st Battle by the bay.  Large teams will be formed to ensure maximum participation and an even playing field. 

Saturday August 24 will be our 1st Battle by the bay.  Large teams will be formed to ensure maximum participation and an even playing field. 

Monday “Mass Destruction” 5 min AMRAP 3rds 7 Deadlift 185/125 7 Burpees Facing bar Max cal Row 3 min rest 5 min AMRAP 5 Deadlift

This week, we test our 1rm Back squat Monday, 1rm Power clean Wednesday.  We end the week with a fun chipper and then mean EMOTM

Next Monday we test our 1rm back squat and Wednesday our 1rm power clean.  4th of July is 8am only.  Have fun! Monday Back squat

Week 2 of our 5×5 squats.  We incorporate some heavy deadlifts at the end of the week and have higher skill movements with lower reps

Monday Back squat 5×5 75% “The Good Life” 21-15-9 DB front squat 50/35 KBS 70/53 Ring pushups 5×5 at 75% is tough but manageable.  We

Monday “”The Ultimate Warrior”” 6rds 6 Power cleans 155/105 8 C2B Pullups 10/6 Cal bike/Row Lots of arms in today’s wod.  We are pulling in

Monday DU skills 2 Power clean and Jerk EMOTMx7 “”Jake the Snake”” 15 min AMRAP 7 Power clean and Jerk 135/95 30 DU 7 Strict

Reminder, tomorrow is Murph and we are open 9am only.  We back off a bit on the lifting this week to give everyone a chance

Gym remodel is underway and the floors are being leveled on Saturday 5/25.  We have some closures coming up in order to make this happen.

Monday Back squat 4×5 75% “”Race Car”” 3rds 25 wallballs 15 TTB 12 Box Jump overs 24/20 Tuesday “”Rain Man”” EMOTMx24 min 1: strict HSPU 

Monday “””Road kill”” 12-9-6-3 Front squats 185/125 4-3-2-1 Rope climbs 200m run You don’t have to lift as heavy as you can to get stronger. 

We max Front squat Wed woot woot!  Here’s our chance to showcase those gainz.  We’ll retest Tuesdays at the end of next cycle.  We are

Heads up, starting next week, we test our 1rm Front squat, the week following our 1rm power clean, then 3 weeks out our 3rm Deadlift.

Monday 3 min AMRAP 7 Push Press 95/65 7 KBS 70/53 12 Jumping squats Rest 1 min 3 min Max Cal row Rest 1 min

Monday Tempo Front squats 6×2 32X1 65-85% “”Pay your taxes”” 12 min AMRAP Tax:40 DB front squats 50/35 max rds in remaining time 30 Dbl

Our focus right now is on lower body pulling strength, (power cleans/snatches/Deadlift), and upper body strength relative to gymnastics movements such as muscle ups.  Don’t

Hey  guys. we are going to be focusing on upper body strength as well as technique on bar muscle ups/muscle ups.  You will see these

Hey CFC, Great work on the open.  Got some new stuff coming up with the programming.  Stay tuned:) Monday 3 sets 8 seated DB Press

Monday 3x 8 Bench Press 15 min AMRAP Calorie Row 2,4,6,8,10… Rope climbs 1 single arm DB PP 50/35 6/6 Bench press and pushup variations

Monday 3 Power clean EMOTMx8 min 21-15-9 DB thrusters 50/35 Burpee Box Jump overs 24/20 We will spend the first half of class working on

Monday Clean and Jerk-EMOTMx8 min work up to 70% Max effort mile run Remainder of class to find 1rm This is a retest from January. 

Monday Rowing/biking Nancy 5rds 500m row/.6 Bike 15 OHS 95/65 This is a retest from the beginning of the year.  Time to see how far

Monday 9am only Tuesday Deadlift 5rm 12 min AMRAP 30 Dbl unders 10 Lunges 2×50-1 OH 1 FR 30 DU 10 lunges opposite hand placement

Monday Power clean+3 Push Jerk EMOTMx8 8min AMRAP 50m run 5 push Jerk 135/95 8 TTB rest 4 min 8 min AMRAP 50m run 5

Monday AMRAP 5: 27 Calorie Row 27 Thrusters (115/80) 27 Chest to Bar Pull-ups Rest 5 Minutes AMRAP 5: 21 Calorie Row 21 Thrusters (95/65)

Monday SWOLEMATE WOD 1 Rx Part A 4 rounds: 21 double KB snatch (2 x 53/35) 15 chest-to-bar pull-ups 9 handstand push-ups straight into… Part

Monday 9am only MLK Day Tuesday 5 min AMRAP 50 Wall balls 20/14-buy in 12 Power cleans 155/105 12 Lateral Burpees rest 3 min 5min

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. 

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. 

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

Monday Bar MU monday! 50 DB hang CJ 50/35 100 DU 40 Pushups 100 DU 30 cal bike 100 Du 10 Bar MU In order

Monday 2 power snatch+1 OHS EMOTMx8 12 min AMRAP 12 OHS 115/75 40 DU 12 TTB 40 DU This is week 2 of focusing on

Monday 1 pause power snatch+1 power snatch EMOTMx8 4rds 9 Power snatch 95/65 15 wallballs 20/14 200m run For the next month we are going

MondayHope you all had a great holiday! Today we get to showcase the strength we’ve built over the past 6 weeks. Time to see some

Monday 1rd every 5 min x4 Run 400m 8 Front squat increase wt each rd (From floor) start at 65% 40 DU This is a

Monday Veteran’s Day Tuesday Back squats 5-4-3-2 85-90-95-100% 12 min AMRAP 4/4 OHL R 53/35 4/4 OHL L 8 KB squats 2×53/35 8/8 KB PP(1×53)

Monday Back squats 6-4-3-2 80-85-80-95% 600m run 50 Wall balls 20/14 400m run 25 wall balls 20/14 The squats are really heavy now. If you

Monday 2 Power snatch+1 OHS EMOTMx8 15-12-9-6-3 Power snatch 95/65 Ring pushups 200m run Focus on a tight bar path on the power snatch and

Monday Back squats 3×8 75% 10 pullups each round 3rds 20 Goblet squats7 70/53 4 wall walks 50 DU Week 3 of the squats. Have

Monday 3×5/5 windmills+5/5 single arm OHS PVC 13.1 17 min AMRAP 40 burpees 30 snatch 75/55 30 burpees 30 snatch 135/75 20 burpees 30 snatch

Monday 8 October Back squats 3×10 65% Super Set 10 strict pullups 3 Rounds 18 Cal Bike/Row 18 Dumbbell Walking Lunges 50/35 18 Kettlebell Swings

Monday Power clean+FS+clean 1rd every 90 secx7 21-15-9 Squat clean 135/95 Knees to elbows 200m run The complex is meant to piece together the entire

Monday 24 September TTB warmup Barbell cycling skills Running clock 30 power cleans 185/125 immediately into : 3 Rounds 12 Box Jump over 12 PP/PJ

Hey guys, I want to shed some light on exactly how the body adapts to getting stronger, and how it relates to the programmed WODs. 

Monday Back squat 10-8-6-4-2 65,70,75,80,85,% 3rds 30 Wall balls 20/14 15 TTB We get heavy today on the back squat. Lifting lower reps above 80%