November 2015

This Saturday will be bring a friend partner WOD!! Please bring someone to change their life and to grow this awesome community!! Weightlifting: Jerk 3×3 @ 70% Push Press 3×3 @ 100% of 1 rep max for shoulder press Overhead Squat 3×3 @75% Power Lifting: Shoulder press 5,5,5,5,5+   WOD 5 Rounds for time of: […]

We are starting our strength program(s) back up. You will have two choices, either the Olympic Weightlifting program, which we will call “Weightlifting”, similar to what we had just finished or what we have done in the past which we will call the “Power lifting” program. Note the Weightlifting program will be done around 3

WE ARE CLOSED TODAY. We had a great WOD Friday! We were glad to see everyone that made it to the WOD and stuck around for Yoga for Athletes. Monday we start our lifting programs again. This time it will be a dual program and you will be able to kind of make it work

Open hours: 9 and 10 am we will have workouts, at 11:30 we will have Yoga for Athletes that will be FREE to all CFCS members! WOD 2 rounds of: 20 Hang Power Snatches 95/65lb 30 Wall Balls Then do 50 Box Jumps 24/20″ Then do 2 rounds of: 30 Sumo Deadlift High pulls 95/65lb

We will be CLOSED on Thanksgiving, and Saturday. Friday hours are 9am and 10am. Yoga for Athletes on Friday is TBD!!! WOD With a continuously running clock set for 20 minutes complete this laundry list: For the first 5 minutes it will be an AMRAP 5 Thrusters 135/95  (Masters:115/80 10 Bar Facing over the bar

WOD Using 155/110lb* for the Power Cleans, and 24/20″* height for lateral jumps complete for time: *MASTERS use 135/95lb and do lateral step overs 24/20″ heights. 15 Power Cleans 30 Lateral Jumps over pvc stick 12 Power Cleans 24 Lateral Jumps over pvc stick 9 Power Cleans 18 Lateral Jumps over pvc stick 6 Power

We will be closed this Thursday in recognition of Thanksgiving!! WOD AMRAP in 20 minutes of: 5 Wall Climbs 10 Toes To Bar 15 Kettlebell Swings 55/35lb   Post rounds and fractions of rounds to WODHOPPER!!!!!  

Yoga for Athletes is at 8:30am!   Team WOD is at 10:15…. Please RSVP by clicking here and entering your name!!   See you soon!!!

Team WOD this Saturday!!! Please RSVP for the Team WOD by clicking “here”   WOD 30 Thrusters 75/55lb 30 Pull ups 30 Dumbbell Squat cleans 35/25 30 Generic Man Makers 35/25 30 Wall Balls 30 Burpees 30 Double Unders (if you cannot do doubles, spend 3 minutes working on them during the WOD) 3 Rope