WOD 12/8/16

PRE CLASS WARM UP

3 Rounds

200m jog
20 Lunges
8 Ring Rows

STRENGTH

Weighted Step Up – 4×8/leg (Heavy)

METCON

3 Rounds

50 Double Unders
40 Wallballs (20/14)
20 Pull Ups

ADVANCED

3 Rounds

50 Double Unders
40 Wallballs (30/20)
20 Pull Ups (CTB)

POST CLASS

100 Hip drop/raise side planks
Accumulate 2m quad Stretch/side
Accumulate 1m hip flexor stretch/side


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Get registered! This is a CFC only comp and it’s a blast! We have some great prizes already in store from Northern Spirit, King Kong apparel, and Spikeball, so far with plenty more to come! Reg info is on the front counter along with volunteer sign-up!


Mobility Class

Coach Nic has Mob Class this Thursday at 530 PM! Be there and get loose!!!


Lacrosse Balls

In order to make Coach Nic’s Mob Class more fun, we’ve purchased more Lacrosse balls. The balls are marked with CFC on them and are NOT to be taken from the gym for any reason. We’ve lost a ton of them over the past few months and we are tired of it. If you have taken one, please find it and return it. Thank you!


 

WOD 12/7/16

PRE CLASS WARM UP

3 Rounds

300m Row
30 Flutter Kicks
10 Push Ups

STRENGTH

Push Press – 5×1 + 2 Jerks (Heavy)

METCON

800m Run

20 Deadlifts (135/95)
15 Power Cleans
10 Push Press

1000m Row

ADVANCED

800m Run

20 Deadlifts (155/115)
15 Power Cleans
10 Push Press

1000m Row

POST CLASS

5m Rolling Out


Mobility Class

Coach Nic has Mob Class this Thursday at 530 PM! Be there and get loose!!!


Lacrosse Balls

In order to make Coach Nic’s Mob Class more fun, we’ve purchased more Lacrosse balls. The balls are marked with CFC on them and are NOT to be taken from the gym for any reason. We’ve lost a ton of them over the past few months and we are tired of it. If you have taken one, please find it and return it. Thank you!


 

If you’re in the market for a good pre workout supplement, CFC now carries this badass stuff- Vaper. Loaded with BCAA’s and electrolytes and just enough caffeine to get you going without being spun out, this stuff works and tastes great! $64.99/container gets you some!!

WOD 12/6/15

PRE CLASS WARM UP

1000m Row
20 Push Press (45/35)
10 Deadlifts (45/35)

OLYMPIC WEIGHTLIFTING

10m EMOM

2 Full Snatch

** Small increases each round if possible **

METCON

4 Rounds

500m Row
15 Swings (55/35)
30 Air Squats

ADVANCED

4 Rounds

500m Row
15 Swings (70/55)
30 Air Squats

POST CLASS

2m L Hang or L Sit

** Scale with knee tuck hold **


Triple extension!! Courtesy of Jackie!


The Great CFC Sweatshirt Controversy 0f 2016

In light of the recent controversy about the upcoming batch of CFC sweatshirts, I have provided an explanation of the entire matter HERE.

Hopefully this clears some concerns up and puts the matter to rest.


Mobility Class

Coach Nic has Mob Class this Thursday at 530 PM! Be there and get loose!!!


Lacrosse Balls

In order to make Coach Nic’s Mob Class more fun, we’ve purchased more Lacrosse balls. The balls are marked with CFC on them and are NOT to be taken from the gym for any reason. We’ve lost a ton of them over the past few months and we are tired of it. If you have taken one, please find it and return it. Thank you!


 

WOD 12/5/15

PRE CLASS WARM UP

3 Rounds

250m Row
15 AIr Squats
10 Stiff Leg D/L (45)
5 Ring Rows

STRENGTH

Front Squat – 4×2

METCON

15-12-9

Pull Ups
Snatch (95/65)

ADVANCED

15-12-9

Bar Muscle Up
Snatch (135/95)

POST CLASS

2m Hamstring/leg
1m Squat Position


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I love women who CrossFit. Not only are they strong, well put together, and attractive, they destroy the stereotypes and preconceived notions of what women can/should do in the gym or how they should look. Regardless of age, ability level, or background, a motivated woman is a coaches treasure. She will pay attention, do what is asked, look for feedback, and change her life with renewed confidence and self-appreciation. Watching a female athlete climb a rope, lift heavy stuff beautifully, or do pull ups like a champ makes me smile. Here’s to Caroline, Staci, and Megan and all of you ladies out there taking on the “impossible” in the gym and in life! You control your mind and your destiny, not the other way around!


Mobility Class

Coach Nic has Mob Class this Thursday at 530 PM! Be there and get loose!!!


Lacrosse Balls

In order to make Coach Nic’s Mob Class more fun, we’ve purchased more Lacrosse balls. The balls are marked with CFC on them and are NOT to be taken from the gym for any reason. We’ve lost a ton of them over the past few months and we are tired of it. If you have taken one, please find it and return it. Thank you!


 

WOD 12/3/16

PRE CLASS WARM UP

1000m Row, then:

3 Rounds

10 DB Row/side (15/25)
10 Inch Worms

METCON

“Fran”
21-15-9

Thrusters (95/65)
Pull Ups

ADVANCED

“Fran and then some”

21-15-9-15-21

Thrusters (115/85)
Pull Ups (CTB)

** Focus on the “Fran”portion/time of the WOD, then grovel through the rest **

POST CLASS

1000m cool down row


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Dale getting his mind right!