Wods 10/29/18-11/2/18

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2 Power snatch+1 OHS EMOTMx8

Power snatch 95/65
Ring pushups
200m run

Focus on a tight bar path on the power snatch and staying engaged during the squat. Use a weight you can do 15x in a row for the wod. If you need to break the reps, it should be on the ring pushups. The run will allow your heart rate to come down for the other movements.


Back squats 4×6 80%
3×10 strict pullups

500m row
20 walking lunges 50/35
50m SOL carry

Now the squats are getting a bit harder. Don ‘t be afraid to scale the weights if you haven’t been consistent, or if you aren’t feeling up to these percentages. I want it to be challenging, but its more important that you make it with good form. Consistency trumps intensity. The wod is meant to be a burner. Go out at 85% on the rower, and then try and hang on from there.


1x10L/10R TGU

8 min AMRAP
20 box Jump over buy in
1/1, 2/2, 3/3…
Ball slam 40/30
rest 5 min

1 mile for time:)

The TGU will help develop end range stability and get us prepped for the HSPU. The wod is about an upper body strict press combined with a combo lower and upper body pull. This is a great way to develop upper body strength. The mile run is a great finisher and benchmark. We tend to only run 400m-800m at a time so this will be a nice change of pace. You will probably get a better time if you go out at 80-85% and then pick it up.


20 min AMRAP

15/12 cal row/bike
6 Power clean and jerks 115/75

Today we are working on aerobic capacity. The reps are low enough were they should be done unbroken or with a short break. The kicker is the pace you hold on the rower/bike. Don’t start off too fast. This wod is a lesson in pacing. Breath every rep, set a maintainable pace. If you feel good, pick up on the 2nd half.


Back squats 4×6 80%

15 DB front squats 50/35
3 rope climbs
50 DU”

Last day of sets across for the squats. After this, we start climbing sets with decreasing reps. The wod is meant to be both a burner and accessory work for the squatting. DB front squats hit the core a bit different than a barbell. They are great for developing stability and work capacity. Rope climbs and double unders are very much skills. The only way to get them is practice and repetition.

Wods 10/22/18-10/26/18

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Back squats 3×8 75%
10 pullups each round

20 Goblet squats7 70/53
4 wall walks
50 DU

Week 3 of the squats. Have way done after this week folks! Stick with them and you’ll see some major gains. Start the wod with a KB you can get all 20 on the first round. Use the wall walks to catch your breath whilst your on the floor. The goal is this wod is quick transitions. Focus on your breathing and move right into the next movement. This should have a Fran type feeling.


Bar Mu skills

Row 500m
5 Bar Mu
20 ambat situps
Bike .6
4 Bar MU
20 abmat situps
Run 400m
3 Bar MU
20 abmat situps
Row 500m
2 Bar mu
20 abmat situps
Bike .6
1 Bar Mu
20 abmat situps

We will spend the first part of class working on bar Mu. The goal is to improve our proficiency or build basic strength to do the movement. The wod alternates between monostructural elements so that we can keep the pace up. Don’t underestimate the situps!


2 C and J EMOTMx6 min

Climb the ladder
1/1, 2/2, 3/3…
CJ 135/95

Today is some good ole grunt work. The weight should be medium. It should be a slow steady grind. Quick singles is likely the way to go on the lift. Dont go to failure. This is definitely one to pace!


Back squats 3×8 75%

12 min AMRAP
15 walballs 20/14
12 DB snatch 50/35
6 Ring dips

Good work so far on the squats. Again, always better to leave a little on the table as far as weight is concerned and make the set. The wod is meant to be steady movement for 15 min. Try to hold an unbroken pace for as long as possible. The key to this is controlling the breathing and making sure you are properly set in your midline for each movement.


Du skills

1 mile run
at the 10 min mark

4 rds of cindy
5 pullups
10 pushups
15 air squats
(you get to rest if you finish early)
at the 15 min mark

15-25 min
5 deadlift-135/95, 185/125, 225/155, 275/185, 315/205, 365/225
30 Du each round
Get as far as you can-If you get through these weights before 25 min you are done.

This wod is testing your ability to change weights and lift under a little bit of fatigue. These are some of my favorites because they test overall work capacity. In order to get to the heavy weights, you gotta earn it. Focus on keeping the bar close on the deadlift and landing the next rep in a perfect setup.

Wods 10/15/18-1/0/19/18

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3×5/5 windmills+5/5 single arm OHS

17 min AMRAP
40 burpees
30 snatch 75/55
30 burpees
30 snatch 135/75
20 burpees
30 snatch 165/100
10 burpees
Max reps 210/120

This is both endurance and strength. To get to the heavy weights, you gotta earn it. If these weights are too, heavy, dial them back to where they are manageable. We want you to be able to move the whole 17 min. Set a pace you can hold on the first set of burpees!


Back squats 3×10 70%
SS 10 pullups

50/35 cal row/bike
35 DB hang squat cleans 50/35
50/35 cal row/bike

The back squats get a little harder from last week. If you came both times last week, they should be no problem and your past the awful soreness phase. If not, don’t be afraid to dial them back. For the wod, hit the first row/bike at 85% effort. Then, break the cleans up in manageable chunks with short rests. Put your foot on the gas for the last row/bike!


5/5 windmills+5/5 OHS single arm

Skill TGU

5 min AMRAP TGU 50/35 DB
rest 2 min

400m run
6/6 single arm PP 50/35 DB
12 Ball slams 40/30
10 Knees to elbows

Today is all about single arm. TGU are one of the best single arm/unilateral core movements available. On the AMRAP, don’t go as fast as you can, just focus on consistently hitting the points of performance. They are a strength piece for sure. You will be fatigued going into the wod, focus on taking a breath every rep and setting a maintainable pace on the run.


Ring muscle ups

18 min to complete
4 Muscle ups
8 Deadlift 225/155
50 DU
Max Cal bike/row remaining time

Each week we have been alternating ring and bar MU. The only way to get better at them is for them to be programmed. If you have these, but 4 is too many, we can scale the reps as well. The deadlift should be unbroken each time. If not, drop weight. This wod is set up to control the amount of reps done, but still keep the time domain longer via the row. Remember, calories reward you for working hard! Go get it!


Rope climb skills

Back squats 3×10 70%

60 Wall balls 20/14
25 Vups
50 KBS 70/53
25 true pushusp
50 KB sumo DL 70/53
7 Rope climbs

Rope climbs are a way to help train our pullup muscles in a different fashion. Strength is not just with a barbell. During this squat cycle is a great time to assess your own movement. Tight ankles, hamstrings etc, ask one of us how to address them.

This chipper will get the HR up and will be a fun way to end the week. You’ll work hard but won’t over do it on any one movement.



WODs 10/8-12

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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 70/53

Today is day 1 week one of our squat cycle.  Don’t worry if this seems too easy, it starts off slow and builds steam over the next month.  Week 5 it gets hard..  The metcon is a sprint.  Go out hard on the row and make sure to breath every rep on the lunges and swings.  Try and hold your pace from round 1 on 2 and 3.

Tuesday 9 October

Power cleans 205/135
Double Unders

50m Statue of Liberty Carry 50/35

We will spend some time warming up our DU and power cleans.  This might be a wod where you want to do quick singles for each power clean.  It should be heavy, but not so heavy that you fail.  The statue of liberty works shoulder and core stability.

Wednesday 10 October

Close grip bench Bench Press 3 x 10

4 Rounds: 1 Minute Max Reps of Each
Cal Bike
Toes to Bar
Burpee Box Jump overs 24/20
Rest 1 min

We program bench to strengthen horizontal pressing.  This is a very functional angle of the shoulder.  We use close grip because it puts the shoulders in a safer position.  The wod is meant to be low load on the joints, high heart rate.  This will allow us to recovery from the past 2 days and hit tomorrow hard all the while building endurance.

Thursday 11 October

Back squats 3 x 10 65%
Super Set with Dumbbell Row 8L/8R

3 Rounds
400m run
15 Jumping squats(Hands behind head
12 Push Press 50/35

Day 2 of our back squats.  You might be sore from Monday, but you won’t get as sore this time.  The wod is a burner.  This is a similar stimulus to the benchmark Helen and should feel like a mile run.  Use a weight you can get round 1 unbroken.

Friday 12 October

Bar muscle ups skills!!

15 min AMRAP
10 Kettlebell Sumo Deadlift 2 KB 53/35
10 Weighted Box Step Ups 1 KB 53/35
3 Bar Muscle Ups

Hold the kettlebell however you want.

If you don’t have bar muscle ups, this is the day for you.  Maybe you’ll get your first one, or connect several together.  The sumoDL with 2xKB causes a wider stance and really hits the inner thighs and glutes hard all while sparing the low back.  The weighted stepups are our odd object work.  You may hold it(1KB) any way you want.  The goal of this wod is to maintain a consistent pace throughout.  Definitely not a sprint.

Wods 10/1/18-10/5/18

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Power clean+FS+clean 1rd every 90 secx7

Squat clean 135/95
Knees to elbows
200m run

The complex is meant to piece together the entire movement of the clean. This will help all ability levels master the movement. The wod is more of a sprint. Try and break the cleans up in even sets if you can’t do them all in a row. 70-80% on the run so you can get right into the next set of cleans.


18 min AMRAP
3 muscle ups
10 DB snatch 50/35
15/12 cal row/bike

I like putting high skill movements in metcons with low/reps/ high rounds becasue it gives you alot of chances to practice it without getting overly muscle fatigued. For those that can rx the muscle ups, don’t hold back on the row. Go a bit harder on it and see what your capable of. If you don’t have or struggle with MU, we can scale the movement or the reps.


Back squat 3rm

10 min AMRAP
10 DB Front squats 50/35
30 DU

We’ve been getting heavy on our back squats. Time for a check point to see where we are at. The wod is meant to be constant movement for 10 min. Scale it so you can go the whole time.


3×15 GHD situps/Vups

Push Press cycling skills
Rope climb skills

8 min AMRAP
8 ball slams 40/30
8 Push Press 115/75
50m Front rack carry 1×70/53
2 rope cimbs
4 min rest
2 sets

Gotta get those abs strong so they can pack in all that food over the holidays:) Skill work is vital to moving well. Use this time to work on efficiency. Try to match your score on round 2.


10 strict pullups
10 wall squats
inchworm stretch

5 min AMRAP
50/35 cal bike/row
Max rds
10 Deadlift 185/125
10 True pushups
Rest 3 min
5 min AMRAP
50/35 cal bike/row
8 Deadlifts 225/155
8 Ring pushups
rest 3 min
5 min AMRAP
50/35 cal row/bike
6 Deadlifts 275/185
6 Ring dips

Not stopping on the pullups and dips. Upper body strength in gymnastics movements will help your weightlifting as well as work capacity. You have to attack the bike here. You get rewarded with calories if you bring it. The weight should be scaled to light, med, heavy, or stay the same if your newer. We will spend the first part of class really dialing in mechanics of deadlifting for reps. Its great to be strong, but we must move well!

WODs 9/24-28

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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 135
12 TTB

This starts off with grunt work, and ends with a sprint. The goal should be a consistent pace on the cleans. Don’t start off too fast. The key to getting through today is efficency. Focus on moving well and you’ll go alot faster.

Tuesday 25 September
Back squat
6-4-2 75-80-85
6-4-2 80-85-90

12 min AMRAP

Big lap


max rds in remaining time

8 Front rack lunges 115/75

8/6 Pullups

This setup warmups the body up into lifting heavier weights. We are trying to train our bodies ability to recruit more muscle fibers faster. This type of training will make yall strong!

For the metcon, the lunges are there to put more load on the posterior chain.  If these bug your knees, try stepping backwards.  Lunge/squat movements combined with pullups produce a big bang for your buck.  85% on the run, then try and move consistently through the rest.

Wednesday 26 September
8 Good mornings pause at bottom
20 Vups or GHD situps

3 Rounds For Time:
400m run
10/10 Dumbbell clean and jerks(hang) (50/35)
12 Ring pushups

The strength portion targets the core as well as loosens up the back after yesterday’s heavy squats. The wod is meant to be low skill, high HR. Hit the first Run at 85%, then speed up on the 2nd if you feel good.

Thursday 27 September
2 Power snatch+2 OHS E90 seconds x 6

40 Bar facing Burpees
30 OHS 115/75
20 Box step ups 50/35 DB
50/35 cal bike

We are gonna spend the first portion of class simply warming up the OHS. The E90 sec will make the squats in the wod easier. The box step ups are no joke. Don’t be afraid to scale this accordingly. They are hard, but we need single leg to fix imbalances!


Friday 28 September
10 Dips
10 Strict Pullups

18 min AMRAP
24 cal Row
8 Deadlift 225/155
40 Double Unders
50m Statue of Liberty carry 50/35

Dips and pullups may not be exciting, but simple stuff like this is really effective at building functional strength. We don’t do a ton of deadlifts in longer AMRAPs. Make sure you focus on keeping solid back position and control your breathing. Pace yourself and get a better score!

2 ways to get stronger

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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.  There are 2 ways the body gains strength, adaptations within the muscle itself, or the central nervous system.  So, when we do higher rep ranges, this causes muscles to be damaged, and then the body rebuilds them stronger.  This also causes the body to increase mitochondria within the muscle, which improves its ability to utilize oxygen, as well as its ability to clear out waste.  In other words, we will have some gains in strength, as well as some in endurance.  This is know in some circles as the fatigue method.  We do a movement, such as squats, as muscles tire, we recruit more muscle fibers to help out.  This method is superior to training endurance.

Some of you may of heard the term central nervous system as it relates to training.  In this article, we are referring to our body’s ability to efficiently recruit muscles.  We train heavy for low reps, we aren’t usually creating enough time under tension to cause muscular damage.  We are instead working on 3 things:

Rate coding: Increasing the firing rate of motor units

Motor unit synchronization: Being able to recruit more motor units at one time resulting in more force

Size principle: being able to recruit bigger more powerful motor units

We train above 80% for 1-3 reps, we are focusing on honing our body’s ability to more efficiently use the muscles we have.   Think updating the software for all you computer folks.  This type of training has tremendous carryover to power activities such as sprinting and vertical jump.

Here at CFC, we have spent a lot of time training strength with sets across.  Ex 3×6, 5×5, 3×10 etc.  This gives us some strength, and more endurance at the preformed weight.  You are now going to see more 10-8-6-4-2 with ascending percentages or various other ladders.  This type of setup hits both ends of the spectrum.  See, our strength sets the bar for our endurance, to a point of course.  In very simple terms, there is how much power can be produced, and how much can be sustained.  What can’t be produced, can’t be sustain.  Working on the holes in one part of your fitness will help the others.

Wods 9/17/18-9/21/18

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Back squat 10-8-6-4-2 65,70,75,80,85,%

30 Wall balls 20/14
15 TTB

We get heavy today on the back squat. Lifting lower reps above 80% improves the bodies ability to recruit more motor units faster. This is how we train our nervous system to lift heavier weights. The wod is meant to be similar to fran. You should really try and get the WB unbroken, and break the TTB up as little as possible. That being said, make sure you don’t go to failure on the TTB.


15 sec HS hold
15 Vups

“Nate’s at the bar”

20 min AMRAP
2 Bar Muscle ups
4 HSPU(scale DB Press)
8 KBS 70/53

Roll lats and low back

We did this workout right before the open last February. The purpose of a wod like this is to keep the reps low enough each round so that it is possible to keep moving even if you have to go to singles. This is a great test of Upper body/strength/endurance. If you don’t have these movements, we will scale them so you get a great workout. This wod is 20 min, set a pace you can maintain. These are high skill moves. focusing on the technique, and not as much on speed will result in a better score.


Deadlift 3 EMOTMx8 min
Deadstop 60-80%

Open wod 18.2A
DB front squats 50/35
Bar Facing burpees

The deadlift is a movement better trained in moderation in reference to intensity. We don’t need to go above 80% very often. Doing the movement itself, as long as we are doing squats, power cleans, and CrossFit, is more than enough for all ability levels to progress.

The key to this wod is transitions. You may have to go slower on the squats, but make up time by getting transitioning without hesitation. You will get a faster time, and can pace the squats or burpees more if needed.


3 sets
Close grip bench 10
Strict pullups 10

“Boat Race”

3 sets
500m row
400m run
Rest 2 min

Close grip bench and strict pullups help build strength around the shoulder to help keep us safe on other movements. Today’s metcon is about elevating the HR with minimal load on the joints. This is an endurance wod. We need these wods just as much as the lifting as our goal is well rounded fitness. Go hard ont the row and run. You should need the full 3 min to recover.


3 power snatch EMOTMx6

30 DU
15 PS 75/45
40 DU
12 PS 95/65
3 rds
50 DU
9 PS 115/75

We will dial in the cycling of the power snatch during the EMOT.M as well as work DU in the warmup. The goal of this wod is to focus on keeping your technique when you are breathing hard. In order to do this, you must focus on taking full breaths from the get go. Let your breathing dictate your pace.

WODs 9/10-14

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Monday 10 September

Rope climb skills

OHS 5×2 32×1

400m run
12 back squats 185/125
2 Rope climbs

Alrighty guys, this is the first week of our fall cycle.
For the first month, we are really going to hone in on position. So there will be a lot of tempo work. OHS develop overall flexibility wihich help pretty much all movements. They aren’t in the wod due to the intensity and volume of tomorrow’s 9/11 wod.
Hit the run 1st run at a pace that you can do all the squats unbroken. This wod should feel like a mile and half run.

Tuesday 11 September

Teams of 2

2001 row
11 box jumps 30/24
11 thrusters 135/95
11 burpee chest to bar pull-ups
11 power cleans 185/125
11 hspus
11 kb sdlhp 70/55
11 burpee toes to bar
11 deadlifts 185/125
11 push jerks 135/95
2001 meter row

Today is the 9/11 Memorial WOD. This will be done as a partner wod with one working and one resting. If you really want to do this solo, have at it. There are a lot of different movements and the Row will take a decent amount of time. Scale as needed. When it gets hard, just remember all of those affected by 9/11 and how our world has changed. Then keep going.

Wednesday 12 September

8 Good mornings pause 1ct at bottom

50/35 cal bike
100m bear hug carry 40/30
10 strict pullups

The strength piece is all about the posterior chain. Good mornings help us keep our back straight when lifting as well as train the hamstrings. These also teach us good hip hinge mechanics.

The wod is meant to really tax the HR, but not the joints. Days like this allow us to keep moving forward without undue wear and tear. Gotta stay in the game to get better!

Thursday 13 September

DU Warmup

10 seated DB press
15 Vups

KTE skills

“The hurt locker”
100 DU
40 DB snatch 50/35
40/ cal/bike
40 Knees to elbows
40 True pushups
100 DU

Today is all upper body strength and heart rate. Seated press prevent back hyperextension overhead and vups are not only a great core exercise, its a similar motion to TTB/KTE. We will spend time working on DU and KTE. Time to get SKILLZ!!!

Friday 14 September

1rd E3M
Front squat 5×2 32×1

Open WOD 18.2A
DB front squats 50/35
Bar Facing burpees

We are going to do a lot of tempo over the next few weeks in order to build stability in the bottom. Slowing movement down allows us to really dial in technique. For the wod, similar to yesterday, we want quick transitions. Use a weight you could get 15-20 times in a row if you were fresh.

WODs 9/4-7

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Tuesday 4 September

CrossFit Total 1 Rep Max of each

Back Squat
Strict Press

The Total is a great test of absolute strength. Your back squat, press and Deadlift are a foundation for a lot of movements in CF. We will test these again in December. If your goals are CrossFit related, improving this will have huge carryover to your performance in wods. For life outside the gym, improving these lifts will make your more functionally strong so you can run faster, jump higher, or chase grandkids and pick them up without hurting your back.

Wednesday 5 September

“Championship Helen”

5 Rounds
400 m Run
21 Kettlebell Swings 53/35
12 Pull Ups

This is the complete opposite of yesterday. This is about aerobic work capacity as well as proficiency at pull ups. This is one of my favorite wods as it is a CFC original form 2008. You have to attack it but at a pace you can maintain. We will test this again at Christmas time. Improve this and the total, you become a more formidable human. In other words, get stronger, improve your endurance, and it will carry over directly to your health markers.

Thursday 6 September

Hang snatch + snatch Every 90 sec x 8 sets

15 min AMRAP

5 power snatch 60% 1RM
30 DU
10 Ring pushups
30 DU

Today is about skill. Its full snatches in the strength. The OHS will open up everyone’s shoulders. The wod is power snatch. This will allow a faster pace, and keep form more intact for a longer wod. The Key to the DU is to cruise. You shouldn’t be working really hard. We will work on this during the warmup.

Friday 7 September

3 Rounds
10 Strict Pullups
5/5 windmills
5/5 single arm OHS PVC/light DB

TTB skills

For Time:
20 Cal bike/Row
20 DB Front squat 50/35
20 Knees to Elbows
20 Power cleans 155/105
20 Parallet shoot thru
20 DB Push Press 50/35
10 Cal bike/Row
10 DB Front squat 50/35
10 Knees to Elbows
10 Power cleans 155/105
10 Parallet shoot thru
10 Dumb Bell PP 50/35

Chipper Friday Yall! This is meant to be a fun way to end the week after a series of really tough wods. There will be a lot more strict pullups over the next few months. The not only help with other gymnastics moves, they help stabilze the shoulder girdle and prevent injuries.