Join Our Email List for Free Updates From the Coaches
Our Partners
-
Must Reads From the Blog
CFCF Paleo Challenge WOD For Time: Run 400m 21 KB Swings – American (1.5, 1) 21 Pull-ups 15 Clean & Jerk (95, 65) 15 Pull-ups 9 Thrusters (95, 65) 9 Pull-ups 6 Snatches (95, 65) 6 Pull-ups 3 Bear Complex (95,
15 minute AMRAP of: 15 OHS (95/65) 30 Lateral Jumps (over BB) 45 Ab-Mat Butterfly Sit-ups Cash-out: 4, 100 Meter Sled Pulls (95/70) Big classes today made for a great atmosphere. We worked on OH squat form for several minutes before
Strict Press 5-3-1 (.75, .85, .95) -then- 5 rounds for time of: 21 KB Swings: American (2 pood, 1.5 pood) 21 double unders From lung burner yesterday to back burner today, our athletes discovered whether it was their legs, back, or
Pull-up skill work for 15min -then- 4 Rounds for time of: 800m run 5 Tire Flips 10 Muscle Ups Time to expand the gas tank… Today’s WOD was a combination of endurance, old school power generation, and technical skill. We spent
Front Squat 5-3-1 (.75, .85, .95) -then- “Dianne” 21-15-9 Deadlifts (225, 155) Handstand Pushups Great turnout today for all of the classes and great effort from all the athletes. I was proud and impressed at the number of athletes who tackled
“The Boston Crippler” For time: 30 Back Squats (bodyweight, bodyweight x .7) Run 1 Mile The revenge of the marathon reared it’s ugly head today. In honor of Boston we tackled the Boston Crippler, a spin off of the original San
Deadlift 5-3-1 (.75, .85, .95) -then- 3 Rounds for time of: 15 Hang Power Cleans (135,95) 20 Wall Balls (20, 14) 25 Ab Mat Butterfly Sit-ups “Wall balls suck!”… The resounding cry of classes as they completed today’s met-con… Lesson…We need
“Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball
3-3-3 Bench (.7, .8, .9) -then- 21-15-9 of: HSPUs Strict Pull-Ups Coaches can often fall into the habit of making WODs too complex. I’ve seen numerous boxes that program complex chippers with 8-10 different movements, or 5 rounders of 4-6 different
3-3-3 Overhead Squat (.7, .8, .9) -then- 3 rounds for time of: 20 KB Goblet Squats (1.5, 1) 20 Lateral Box Jumps (24, 20) We apologize if there was any confusion on the schedule. Here’s the schedule for tomorrow. Things will
