Check out CFC’s workout of the day!

Friday, December 14, 2018

WOD

1) For Time

Row 500/450m

Rx1 3 Rc, Rx2 2 RC, Rx3 1 RC

Ski 500/450m

2) Bench Press

4 x 4 ascending

3) 2 RFT

10 Slamballs Rx1 150/100, Rx2 100/70, Rx3 70/50

Peg Board Rx1 2 , Rx2 10 Strict Pullups , Rx3 10 pull-ups

80 Ft Handstand Walk , Rx2 15 HSPU Rx3 15 push-ups

By |December 14th, 2018|Workout of the Day|0 Comments

Thursday, December 13, 2018

WOD

1) 4 min Emom

Wallballs  Rx1 20, Rx2 17, Rx3 14

GHDSUs Rx1 20, Rx2 17, Rx3 14

at 6 mins

3 min Emom

6 reps Squat cleans Rx1 185/125, Rx2 155/105, Rx3 135/85

2) Backsquat

4 x 4 ascending

3) 10 min amrap

50 Dus

15 Pwr Snatch 95/65

By |December 13th, 2018|Workout of the Day|0 Comments

Wednesday, December 12, 2018

WOD

For Time

Round 1                          Round 2

Bike 2/1.8 miles ………Bike 2/1.8 miles

25 KB swings 53/35 …26  DB Snatch 50/35

Row 1,500/1,350m ….Row 1,500/1,350m

25 KB swings …….26 DB Snatch

Ski 1,500/1,350m…..Ski 1,500/1,350

25 KB swings ………26 DB Snatch

By |December 12th, 2018|Workout of the Day|0 Comments

Tuesday, December 11, 2018

WOD

1) Push/Pull

50 push-ups For Time

3 mins Rest

50 pull-ups For Time

2) Push Press

6 x 2 ascending

3) 8 min amrap

Ski 250/225m

15 GHDSU

15 Hspu Rx2 10 Hspu, Rx3 15 Pushpress 95/65

By |December 11th, 2018|Workout of the Day|0 Comments

Monday, December 10, 2018

WOD

1) Sled /Backsquat x 5

Sled- Down/Back in Yard Rx1 45/25, Rx2 25/15, Rx3 15/empty

Backsquat – 5 reps @ 80% 1 RM

You have 4 mins per set

2) For Time

Buy in – Bike 50/ 40 Cals

5 rnds

12 Deadlift Rx1 155/105, Rx2 135/95, Rx3 115/75

9 Hang Pwr Clean

6 S2O

Cash out – Row 50/40 Cals

By |December 10th, 2018|Workout of the Day|0 Comments

December 7, 2018

WOD

1)8 min emom

Odd min – Row Cals Rx1 15/12, Rx2 13/10, Rx3   11/8

Even min – Lsit Hold – 30 sec Rx1 12” Box or Paralettes, Rx2, 20” Box  with 25# plate under feet, Rx3 20” Box

2) Bench Press

6 x 2 ascending

3) 3 Rounds

Ski 350/315m, 300/270m, 250/225m

Kb swings 21, 15, 9  Rx1 70/53, Rx2 62/44, […]

By |December 7th, 2018|Workout of the Day|0 Comments

Thursday, December 6, 2018

WOD

1) Weighted GHDSU – Wallballs
3 x 15 Rx1 30/20, Rx2 20/14, Rx3 14/10

1:30 rest between sets

2) Backsquat
6 x 2 ascending

3) 4 RFT

5 Pwr Cleans Rx1 165/115, Rx2 135/85, Rx3 115/65
10 front squats
15 deadlifts
5 Bar facing Burpees

By |December 6th, 2018|Workout of the Day|0 Comments

Wednesday, December 5, 2018

Please Note: Due to the Construction in Parking Lot, please park across the street.

WOD

1) 2 RFT

Bike 2/1.8 miles
Forward Lunges 50 m

Row 1,000/900 m
Forward Lunges 50 m

SKi 1,000/900m
Forward Lunges 50 m

By |December 5th, 2018|Workout of the Day|0 Comments

Tuesday, December 4, 2018

WOD

1) Shoulder Press

6 x 3 ascending

2) Pwr Snatch

6 x 3 ascending

3) 3 RFT

Run 400m

20 S2O Rx1 115/80. Rx2 95/65, Rx3 75/55

25 Sumo Hi Pull

By |December 4th, 2018|Workout of the Day|0 Comments

Monday, December 3, 2018

WOD

1) 9 min emom

Wallballs Rx1 20, Rx2 17, Rx3 14

10 Box jumps Rx1 40/33, Rx2 33/26, Rx3 30/22

8 Slamballs Rx1 150/100, Rx2 100/70, Rx3 70/50

2) Backsquat
6 x 3 ascending
5 sec tempo down/ explode – each rep

3) For Time

21 thrusters

15 Rx1 C2B pull-ups, Rx2 pull-ups, Rx3 pull-ups

15 Thrusters Rx1 115/85, […]

By |December 3rd, 2018|Workout of the Day|0 Comments