WOD 1/19/17

**This Week’s Schedule**

– Due to the War of the Centurions event on Saturday we will be setting up on Friday night.     We will run 615 AM, 10 AM, Noon and 430 PM only.
– Saturday we will be holding our in-house competition. No scheduled classes.


STRENGTH

Front Rack Lunges – 3×10/leg

METCON

4 Rounds – 1m per station – max reps-1m Rest between

Box Jumps
Sit Ups
Slamball (30)

ADVANCED

4 Rounds – 1m per station – max reps-1m Rest between

Box Jumps
Toes to Bar
Slamball (40)

POST CLASS

Roll Out – Glutes/Hips


WotC Events

Event #1
Olympic Total
10m to find Max. Snatch & and Max. Clean & Jerk
– Snatch First
– Once Snatch is completed, you cannot go back to it
– Highest combined total wins!

Event #2
Fran & Grace

21-15-9 (5m time cap)
Thrusters (95/65) (85/55)
Pull Ups

2m Rest/transition

30 Clean & Jerk (135/95) (115/75) – 5m time cap

-Athletes must change out their own weights in the transition period
– Every rep counts, so take it to the end if you don’t finish before the time cap
– Tie breaker will be the fastest completed Fran time!

Event #3
500m Row, Then:
15-12-9
Burpee Box Jump Overs (30″/24″)(24″/20″)
Deadlifts (225/175) (185/105)
– Tie breaker will be 500m Row time
– RX must do box jumps. Masters/Scaled can do step overs

The time is upon us! This Saturday we will  be hosting our in-house comp! Registration will start at 7 AM and the first event will kick off at 9 AM. We will be in full swing until about 3 or 4 PM and wrap up with the awards ceremony. Please come down and support your fellow CFC athletes and/or volunteer to help judge, even if only for few hours!


Mobility Class

Coach Nic has mobility class this Thursday (1/19) at 530 PM. If you are competing in the WotC, this is a great time to get in and get some kinks worked out before the comp and on your active rest day!


WotC Event Taper

People often ask me what the best course of action is to prep for an event while training. An easy taper I’ve used for years that works for any competitive event/sport, is as follows:

Monday – 90% effort
Tuesday – 70% effort
Wednesday – 50% effort
Thursday – Off (Recovery day/low heart rate/stretch/roll)
Friday – Short Row Intervals (4x500m Row – 2m rest between -or- 4x1000m Assault Bike)
Saturday – Event Day

** Don’t do anything that will cause long-term soreness or injury, especially after Wednesday.
** You will not make any improvements to your metabolic capacity or strength in 5 days, so ease up and just keep moving without breaking something.
** The Friday intervals are meant to be very short and intense (80% effort). This session is meant to prime the nervous system, get the muscles firing, and prep the body for the following day. It is not an all-out effort, but should be hard and should not make you sore or induce major fatigue that will hinder recovery (hence why we don’t do sprinting intervals for this session).
** Eat and hydrate properly beforehand. Maintain intake of small amounts of protein with slightly more carbs between events for optimal event-to-event recovery!


2017 CrossFit Games Open

The CrossFit Games Open registration has opened! The Opens are the first step towards Regionals and the CrossFit Games, and regardless of ability level it’s a great way to have fun and become part of the competitive community of your gym and the CrossFit community as a whole. We urge folks to take part in the Opens and put their best effort forward, even if they are just tackling the events for fun! We will set up our in-house judging schedule later in the month and let folks know when they can tackle the Open events at CFC. The Opens will run from 2/23 – 3/27.  Registration/info can be found at http://www.games.crossfit.com !

Ivan’s Army We have a very strong contingency of athletes at CFC. For once, we are all in the same place and the same time and uninjured. I would really like to see a large group of our competitive CrossFit athletes take on the 2017 Opens with a dedicated and serious tone – RX and Masters. It’s time we step back up to showcase our talent and dig deep to make an impression we haven’t been able to in a while. Get prepped, focused, stay injury free and crush some souls!


parking-map

The map above lines out where you can park and cannot park for the WotC event on Saturday.
-Please do not park in the red zone in front of CCK/CFC.
-Please park in the designated green areas, utilizing the southern complex parking lots or in front of Granite Arch, if necessary.
-The athletes area for tents, equipment, and warm up is in the blue and will be roped off. You may drop off equipment there, then park elsewhere. Thank you!


WOD 1/18/17

**This Week’s Schedule**

– Due to the War of the Centurions event on Saturday we will be setting up on Friday night.     We will run 615 AM, 10 AM, Noon and 430 PM only.
– Saturday we will be holding our in-house competition. No scheduled classes.


STRENGTH

Press – 5×4 +1 Push Press

METCON

4 Rounds

300m Row
10 Hang Power Cleans (135/95)
200m Run
25 Push Ups

(In case of rain, 2 laps inside gym=200m)

ADVANCED

4 Rounds

300m Row
10 Hang Power Cleans (155/115)
200m Run
25 Ring Dips

POST CLASS

Coach Led Shoulder Stretch


WotC Events

**** Event #2 added !! ****

Event #1
Olympic Total
10m to find Max. Snatch & and Max. Clean & Jerk
– Snatch First
– Once Snatch is completed, you cannot go back to it
– Highest combined total wins!

Event #2
Fran & Grace

21-15-9 (5m time cap)
Thrusters (95/65) (85/55)
Pull Ups

2m Rest/transition

30 Clean & Jerk (135/95) (115/75) – 5m time cap

-Athletes must change out their own weights in the transition period
– Every rep counts, so take it to the end if you don’t finish before the time cap
– Tie breaker will be the fastest completed Fran time!

Event #3
500m Row, Then:
15-12-9
Burpee Box Jump Overs (30″/24″)(24″/20″)
Deadlifts (225/175) (185/105)
– Tie breaker will be 500m Row time
– RX must do box jumps. Masters/Scaled can do step overs

The time is upon us! This Saturday we will  be hosting our in-house comp! Registration will start at 7 AM and the first event will kick off at 9 AM. We will be in full swing until about 3 or 4 PM and wrap up with the awards ceremony. Please come down and support your fellow CFC athletes and/or volunteer to help judge, even if only for few hours!


Mobility Class

Coach Nic has mobility class this Thursday (1/19) at 530 PM. If you are competing in the WotC, this is a great time to get in and get some kinks worked out before the comp and on your active rest day!


WotC Event Taper

People often ask me what the best course of action is to prep for an event while training. An easy taper I’ve used for years that works for any competitive event/sport, is as follows:

Monday – 90% effort
Tuesday – 70% effort
Wednesday – 50% effort
Thursday – Off (Recovery day/low heart rate/stretch/roll)
Friday – Short Row Intervals (4x500m Row – 2m rest between -or- 4x1000m Assault Bike)
Saturday – Event Day

** Don’t do anything that will cause long-term soreness or injury, especially after Wednesday.
** You will not make any improvements to your metabolic capacity or strength in 5 days, so ease up and just keep moving without breaking something.
** The Friday intervals are meant to be very short and intense (80% effort). This session is meant to prime the nervous system, get the muscles firing, and prep the body for the following day. It is not an all-out effort, but should be hard and should not make you sore or induce major fatigue that will hinder recovery (hence why we don’t do sprinting intervals for this session).
** Eat and hydrate properly beforehand. Maintain intake of small amounts of protein with slightly more carbs between events for optimal event-to-event recovery!


2017 CrossFit Games Open

The CrossFit Games Open registration has opened! The Opens are the first step towards Regionals and the CrossFit Games, and regardless of ability level it’s a great way to have fun and become part of the competitive community of your gym and the CrossFit community as a whole. We urge folks to take part in the Opens and put their best effort forward, even if they are just tackling the events for fun! We will set up our in-house judging schedule later in the month and let folks know when they can tackle the Open events at CFC. The Opens will run from 2/23 – 3/27.  Registration/info can be found at http://www.games.crossfit.com !

Ivan’s Army We have a very strong contingency of athletes at CFC. For once, we are all in the same place and the same time and uninjured. I would really like to see a large group of our competitive CrossFit athletes take on the 2017 Opens with a dedicated and serious tone – RX and Masters. It’s time we step back up to showcase our talent and dig deep to make an impression we haven’t been able to in a while. Get prepped, focused, stay injury free and crush some souls!


parking-map

The map above lines out where you can park and cannot park for the WotC event on Saturday.
-Please do not park in the red zone in front of CCK/CFC.
-Please park in the designated green areas, utilizing the southern complex parking lots or in front of Granite Arch, if necessary.
-The athletes area for tents, equipment, and warm up is in the blue and will be roped off. You may drop off equipment there, then park elsewhere. Thank you!


WOD 1/17/17

**This Week’s Schedule**

– Due to the War of the Centurions event on Saturday we will be setting up on Friday night.     We will run 615 AM, 10 AM, Noon and 430 PM only.
– Saturday we will be holding our in-house competition. No scheduled classes.


OLYMPIC LIFTING

12m EMOM

2 Snatch Grip Deadlift + 2 Hang Snatch

* Do 2 Sn. Grip DL, then do 2 Hang Sqt. Snatch*

METCON

12m AMRAP

200m Run
10 Overhead Squats (95/65)
10 Burpees

ADVANCED

12m AMRAP

200m Run
10 OHS (135/95)
10 Bar Facing Burpees

POST CLASS

5m Rolling Out


WotC Events

Event #1
Olympic Total
10m to find Max. Snatch & and Max. Clean & Jerk
– Snatch First
– Once Snatch is completed, you cannot go back to it
– Highest combined total wins!

Event #3
500m Row, Then:
15-12-9
Burpee Box Jump Overs (30″/24″)(24″/20″)
Deadlifts (225/175) (185/105)
– Tie breaker will be 500m Row time
– RX must do box jumps. Masters/Scaled can do step overs

The time is upon us! This Saturday we will  be hosting our in-house comp! Registration will start at 7 AM and the first event will kick off at 9 AM. We will be in full swing until about 3 or 4 PM and wrap up with the awards ceremony. Please come down and support your fellow CFC athletes and/or volunteer to help judge, even if only for few hours!


Mobility Class

Coach Nic has mobility class this Thursday (1/19) at 530 PM. If you are competing in the WotC, this is a great time to get in and get some kinks worked out before the comp and on your active rest day!


WotC Event Taper

People often ask me what the best course of action is to prep for an event while training. An easy taper I’ve used for years that works for any competitive event/sport, is as follows:

Monday – 90% effort
Tuesday – 70% effort
Wednesday – 50% effort
Thursday – Off (Recovery day/low heart rate/stretch/roll)
Friday – Short Row Intervals (4x500m Row – 2m rest between -or- 4x1000m Assault Bike)
Saturday – Event Day

** Don’t do anything that will cause long-term soreness or injury, especially after Wednesday.
** You will not make any improvements to your metabolic capacity or strength in 5 days, so ease up and just keep moving without breaking something.
** The Friday intervals are meant to be very short and intense (80% effort). This session is meant to prime the nervous system, get the muscles firing, and prep the body for the following day. It is not an all-out effort, but should be hard and should not make you sore or induce major fatigue that will hinder recovery (hence why we don’t do sprinting intervals for this session).
** Eat and hydrate properly beforehand. Maintain intake of small amounts of protein with slightly more carbs between events for optimal event-to-event recovery!


2017 CrossFit Games Open

The CrossFit Games Open registration has opened! The Opens are the first step towards Regionals and the CrossFit Games, and regardless of ability level it’s a great way to have fun and become part of the competitive community of your gym and the CrossFit community as a whole. We urge folks to take part in the Opens and put their best effort forward, even if they are just tackling the events for fun! We will set up our in-house judging schedule later in the month and let folks know when they can tackle the Open events at CFC. The Opens will run from 2/23 – 3/27.  Registration/info can be found at http://www.games.crossfit.com !

Ivan’s Army We have a very strong contingency of athletes at CFC. For once, we are all in the same place and the same time and uninjured. I would really like to see a large group of our competitive CrossFit athletes take on the 2017 Opens with a dedicated and serious tone – RX and Masters. It’s time we step back up to showcase our talent and dig deep to make an impression we haven’t been able to in a while. Get prepped, focused, stay injury free and crush some souls!


parking-map

The map above lines out where you can park and cannot park for the WotC event on Saturday.
-Please do not park in the red zone in front of CCK/CFC.
-Please park in the designated green areas, utilizing the southern complex parking lots or in front of Granite Arch, if necessary.
-The athletes area for tents, equipment, and warm up is in the blue and will be roped off. You may drop off equipment there, then park elsewhere. Thank you!


WOD 1/16/17

**This Week’s Schedule**

-Due to the MLK Holiday on Monday we will only have 10 AM, Noon and 430 PM classes.
– Due to the War of the Centurions event on Saturday we will be setting up on Friday night.     We will run 615 AM, 10 AM, Noon and 430 PM only.
– Saturday we will be holding our in-house competition. No scheduled classes.


STRENGTH

Back Squat – 5×4

METCON

100 Double Unders, then:

21-15-9-6-3

Deadlifts (185/135)
Pull Ups

Then, 400m Run

ADVANCED

100 Double Unders, then:

21-15-9-6-3

Deadlifts (225/155)
Pull Ups (CTB)

Then, 400m Run

POST CLASS

5m in Squat Position Stretch


 

War of the Centurions in-house competition!

The time is upon us! This Saturday we will  be hosting our in-house comp! Registration will start at 7 AM and the first event will kick off at 9 AM. We will be in full swing until about 3 or 4 PM and wrap up with the awards ceremony. Please come down and support your fellow CFC athletes and/or volunteer to help judge, even if only for few hours!

Game on!


WotC Event Taper

People often ask me what the best course of action is to prep for an event while training. An easy taper I’ve used for years that works for any competitive event/sport, is as follows:

Monday – 90% effort
Tuesday – 70% effort
Wednesday – 50% effort
Thursday – Off (Recovery day/low heart rate/stretch/roll)
Friday – Short Row Intervals (4x500m Row – 2m rest between -or- 4x1000m Assault Bike)
Saturday – Event Day

** Don’t do anything that will cause long-term soreness or injury, especially after Wednesday.
** You will not make any improvements to your metabolic capacity or strength in 5 days, so ease up and just keep moving without breaking something.
** The Friday intervals are meant to be very short and intense (80% effort). This session is meant to prime the nervous system, get the muscles firing, and prep the body for the following day. It is not an all-out effort, but should be hard and should not make you sore or induce major fatigue that will hinder recovery (hence why we don’t do sprinting intervals for this session).
** Eat and hydrate properly beforehand. Maintain intake of small amounts of protein with slightly more carbs between events for optimal event-to-event recovery!


2017 CrossFit Games Open

The CrossFit Games Open registration has opened! The Opens are the first step towards Regionals and the CrossFit Games, and regardless of ability level it’s a great way to have fun and become part of the competitive community of your gym and the CrossFit community as a whole. We urge folks to take part in the Opens and put their best effort forward, even if they are just tackling the events for fun! We will set up our in-house judging schedule later in the month and let folks know when they can tackle the Open events at CFC. The Opens will run from 2/23 – 3/27.  Registration/info can be found at http://www.games.crossfit.com !

Ivan’s Army We have a very strong contingency of athletes at CFC. For once, we are all in the same place and the same time and uninjured. I would really like to see a large group of our competitive CrossFit athletes take on the 2017 Opens with a dedicated and serious tone – RX and Masters. It’s time we step back up to showcase our talent and dig deep to make an impression we haven’t been able to in a while. Get prepped, focused, stay injury free and crush some souls!


 

WDO 1/14/17

**Next  Week’s Schedule**

-Due to the MLK Holiday on Monday we will only have 10 AM, Noon and 430 PM classes.
– Due to the War of the Centurions event on Saturday we will be setting up on Friday night.    We will run 615 AM, 10 AM, Noon and 430 PM only.
– Saturday we will be holding our in-house competition. No scheduled classes.


METCON

“Fight gone to shit”

3 Rounds -1m per station – max. reps

Burpees
Swings (55/35)
Box Jumps
Slam Ball (40/30)
Row (Calories)

ADVANCED

“Fight gone to shit”

3 Rounds -1m per station – max. reps

Burpees
Swings (70/55)
Box Jumps
Slam Ball (40/30)
Row (Calories)

POST CLASS

Stretch and try to recover!


War of the Centurions

We are only a couple weeks out from our in-house comp! We have an incredible prize list, swag bags for all competitors, and awesome workouts to challenge yourself with!

Comp day is 1/21/17. Registration will open at 7 AM and the first workout will kick off at 9 AM! We expect to wrap things up by 3 PM and then it’s beer-thirty!

We still need volunteers to help out during the event. Even if you can’t do the whole day, a few hours will help tremendously. It won’t be much – counting reps and moving some equipment around for events. Please sign up on the roster at the front counter and then let Kevin or Nicole know if you can volunteer ASAP. They need to order shirts for the athletes and volunteers within the next day.

Jump on it and take part in the fun one way or another!


New Clients

If you have friends or family who enjoy working out and challenging themselves, now is the perfect time to bring them into CFC and make them part of the Red & Black Machine!

Let us know via email if you have someone you’d like to bring in for a trial class and we can get them started on the road to better health and fitness for the new year!

Don’t keep the CFC secret to yourself – make your friends and family part of the fun!


 Monday MLK Schedule

In light of the holiday, We will only be running a 10 AM, Noon, and 430 PM classes.