WODs 4/22/19-4/26/19

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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 3 min AMRAP 7 Push Press 95/65 7 KBS 70/53 12 Jumping squats Rest 1 min 3 min max cal  Bike The goal of this wod is to keep intensity… Read more »

4/15/19-4/19/19

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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 unders Everyone loves tax day!  We will warm you up for taxes by dialing in position via the tempo squats.  Be aggressive on the taxes.  There is no more squatting… Read more »

4/8/19-4/12/19

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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 worry, we’ll still squat:) Monday Hollow rock holds 3×1 min 30 sec rest Back squat 3×7 75% “Broflex” 4rds 12 walking DB lunges 50/35 50m farmers carry 10 burpees 8/6… Read more »

WODS 4/1/19-4/5/19

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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 movements as well accessories to improve upper body strength more often.  For our lift, we are going to be focusing on power cleans.  You’ll see complexes, emotms, as well as… Read more »

WODS 3/25/19-3/29/19

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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 15 GHD situps/Vups “”Dash”” 1 Round: 1000m Run 150 Double-Unders 50 Hang DB Clean and Jerks (50/35) The strength session today is all about building core stability.  Gotta get those… Read more »

WODs 3/18/19-3/23/19

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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 serve as our horizontal press.  This is important when balancing out the shoulder.  Today has pressing and pulling from almost all angles.  come in and get the pump on! Tuesday… Read more »

Wods 3/11/19-3/15/19

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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 improving our power clean technique.  If your proficient, go up to 75-80% as long as you are moving well.  If you’re newer, this is a chance to improve technique.  This… Read more »

WODs 3/4/19-3/8/19

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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.  Attack the mile full force.  You have as long as you like for the 1rm.  We’ll spend the first part of class dialing in technique.  The 1rm can be power… Read more »

WODs 2/25/19-3/1/19

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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 yall have come!  We’ve worked hard on both of these movements.  For a long wod like this, the key is pacing.  You should start off a little slower, and then… Read more »

WODS 2/18/19-2/22/19

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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 30 DU 10 burpees lat over DB Today we see how this Deadlift/goblet squat cycle has improved our 5rm deadlift.  This is a great benchmark as it is also a… Read more »