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) 21 Toes to Bar Rest 5 Minutes AMRAP 5: 15 Calorie Row 15 Thrusters (75/55) 15 Pull-ups We’ve done lots of workouts like this were you work then rest. This… Read more »
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 B 50 dumbbell box step overs (2 x 50/35, 24/20) Intermediate Part A 4 rounds: 21 dumbbell snatch (50/35) 15 dumbbell push press (2 x 40/25) 9 pull-ups straight into…… Read more »
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 AMRAP 35 wall balls 20/154-buy in 9 Power cleans 185/125 9 lateral burpees rest 3 min 5 min AMRAP 20 Wallballs 20/14-buy in 6 Deadlifts 205/135 6 Lateral burpees The… Read more »
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 »
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 »
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 »
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 »
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 to get skills like bar muscle ups we must practice. If you’ve gottem, here the chance to make them even better. For the chipper, focus on breathing and being efficient… Read more »
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 snatch technique. The goal is bar path. Scale the weight so that you can make it look pretty! For the metcon, we want loading that you can move unbroken for… Read more »
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 to work on improving our technique on snatch. The goal of the EMOTM is pulling mechanics. This is practice, not competition. Make it look pretty. For the wod, scale the… Read more »
