4/2/18-4/6/18

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Monday Tempo Front squat 5×3  32×1(3 down, 2 pause and back up) 70% Rope climb skills 15 min AMRAP 20/15 cal row 12 Front rack lunges 115/75 2 rope climbs The focus for the front squats is always moving well. The tempo stresses staying engaged on the way down. This is good for all levels… Read more »

WODs 3/26-30

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Congrats on finishing the 2018 open!  We are excited for March to end this week and look forward to seeing you all A LOT more starting in April.  Thank you to everyone from CFC that helped us set up for Mike’s Celebration of Life last Saturday.  We had more people at the gym that afternoon… Read more »

Wods 3/19/18-3/23/18

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Monday Hang power clean 15 min to find heavy set of 3 3rds 30 Wall balls 20/14 12 Hang power cleans 135/95 Roll quads, low back and shoulder mobility For the hang cleans, focus on foot position as well as fast elbows.  This will carryover tremendously to the wod.  A heavy set means heavy for… Read more »

WODs 3/12-16

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Monday C2B pullups skills Front squat 3×7 70% 3 Rounds 400m run 15 Thrusters 115/75 15 C2B pullups You know there coming… This week or next week we’ll have Thrusters, C2B pullups, HSPU, and or wallballs. We’ll work on technique for connecting C2B in the warmup. Gymnastics is about economy of motion. Use this time… Read more »

WODs for the week 3/5-9

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Monday 5 March Strength 4 sets 5 Push Press 70-75% 20 Russian Twists “Speedy Gonzales” Metcon 1 Round every 5 min x 4 400m run 12 PP 95/65 50 DU Today’s strength is to help strengthen overhead pressing, as well as train the obliques. The obliques are very important in providing midline stabilization.  For the… Read more »

WODs for 2/26-3/2

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Monday 26 February Strength 3 Sets of: Front Squats x 7 @ 75% Rest exactly 2 minutes between sets. MetCon “You Ain’t Got No Legs Lt. Dan” Complete the following For Time: 21-15-9 Thrusters 95/65 Pull Ups *On the top of every minute starting at 1:00, complete 3 Burpees before continuing with the workout. We… Read more »

WODs 2/19/18-2/23/18

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Announcement The Open is upon us! For those of you who are looking to place competitively or beat your Open rank from last year, this week is your taper: don’t go full clip on any of the lifts and prioritize good reps and positioning over speed in the workouts. I would also recommend taking extra… Read more »

WODs or the week 2/12-2/16

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Don’t forget to check out our CFCers competing Saturday at the Swolemate Showdown at Outlier! Monday 12 February Strength 3 Sets of: Front Rack Lunges* x 8 (each side) *These are barbell lunges taken from the ground. Rest 2 minutes between sets. MetCon “Smells of Rich Mahogany” *The following WOD will be taken as three… Read more »

WODs for the week 2/5-9

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Monday 5 February MetCon “Why Are You So Sweaty?” Complete the following for time: 100m Farmers Carry 50/35 30 DB Thrusters 50/35 30 Toes-to-Bar 30 DB Snatches 50/35 30 Pull Ups 30 Front Rack Lunges 50/35 30 Ring Push Ups 100m Farmers Carry 50/35 No Strength or Skill portion today, just a good ole’ long… Read more »

WODs for the week 1/29-2/2

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Monday 29 January Strength EMOM for 8 minutes of: [Power Clean & Jerk] x 2 Build over the 8 minutes. MetCon “Did you Touch My Drumset?” AMRAP in 3 minutes of: 5 Power Clean & Jerk 135/95 7 Bar-Facing Burpees over Barbell Rest 1 min, then repeat for a total of 4 Rounds. The EMOM… Read more »