WOD 3/24/17

PRE CLASS WARM UP

3 Rounds

200m Row
10 Stiff Leg DL (45/35)
10 Front Squats (45/35)

STRENGTH

Dynamic Deadlift

3 Reps every 30s. for 8 min
– 55% 1 RM

METCON

5 Rounds – 45s on/15s. off – max. reps- 1m rest between rounds

Burpees
Slam Ball (40/30)
Box Jumps

 ADVANCED

5 Rounds – 1min – max. reps – 1m rest between rounds

Burpees
Slam Ball (40/30)
Box Jumps

POST CLASS

Coach Led Banded Stretching


We are now proudly carrying Total Nutrition supplements at CFC. The TN supplement line is solid and has a wide variety of flavors and options, as well as different supplements for health and performance! On top of that, one jar of protein powder lasts twice as long as the other brands!

Come in this Monday night from 430-730 PM and talk to Total Nutritional representative Jake for more info about their product line! Jake is also a nutritionist and is here to help CFC clients with dietary consultation and guidance, so be there and bring in your questions!!

WOD 3/23/17

PRE CLASS WARM UP

1000m Row
30 Air Squats
30 BTN Push Press (45/35)

OLYMPIC WEIGHTLIFTING

12m EMOM

Hang Snatch
Full Snatch

METCON

10-8-6-4-2
Manmakers (35/25)
50-40-30-20-10
Double Unders

ADVANCED

10-8-6-4-2
Manmakers (55/35)
50-40-30-20-10
Double Unders

POST CLASS

Roll Out – Glutes/Hips/Shoulders


 

C’mon people, this is the kind of lazy shit that absolutely pisses me off. Someone goes to the white DB rack and removes the 20Lb. DB’s, then does a WOD with them, takes them back to the general area they came from and instead of putting them back where they were removed from, decides “this is close enough” and dumps them on the floor under the other DB rack five feet away!!! WTF?!? A Rhesus monkey could do a better job of utilizing logic and common sense! Help out and put things back where you found them, not where you feel like dumped them!

WOD 3/22/17

PRE CLASS WARM UP

400m Jog, Then:
3 Rounds
10 Inchworms
12 Push Ups
15 Mountain Climbers

STRENGTH

Press – 6×3 +1 Push Press

METCON

400m Run
30 Deadlift (115/85)
500m Row
30 Hang clean
400m Run
30 Front squat
500m Row
30 Split jerk

ADVANCED

400m Run
30 Deadlift (155/115)
500m Row
30 Hang clean
400m Run
30 Front squat
500m Row
30 Split jerk

POST CLASS

Coach Led Shoulder Stretch



Lara V. Reppping CFC on the coast!!

WOD 3/21/17

RE CLASS WARM UP

500m Row, Then:

3 Rounds:

10 Deadlifts (45/35)
10 Muscle Clean
10 Front Squats
10 Push Press

OLYMPIC LIFTING

10m EMOM

2 Cleans + 1 Clean & Jerk

*Start light!!! *

METCON

50-40-30-20-10

Swings (55/35)
Push-ups
Sit-ups

 

ADVANCED

50-40-30-20-10

Swings (70/55)
Ring Dips
GHD Sit-ups -or- TTB

POST CLASS

Coach Led Banded Stretching


The sign of a job well done! It warms my heart!! 

Then there’s Natalie in the background letting everyone know she’s done with that silly shit!!

WOD 3/20/17

PRE CLASS

3 Rounds

100m Jog
20 Air Squats
10 Push Ups

STRENGTH

Back Squat – 6×3

METCON

4 Rounds

400m Run
10 DB Split Snatch – Per leg (35/25)
12 DB Thrusters (6/6)
15 Pull Ups

ADVANCED

4 Rounds

400m Run
10 DB Split Snatch – Per leg (55/35)
12 DB Thrusters (6/6)
15 Pull Ups (CTB)

POST CLASS

5m in Squat Position Stretch
Roll Out  – Hips, Low Back, Quads


 

Congrats to CFC ‘er Joey Hand and the Ford Performance- Chip Ganassi Racing Team for their second place at the 12 Hours of Sebring this weekend!! Great race!!!