WOD 2/28/17

PRE CLASS

500m Row
15 Sn. Grip Deadlifts (45/35)
15 Sn. grip Push Press (45/35) – behind neck
15 Power Snatch (45/35)

OLYMPIC WEIGHTLIFTING

12m EMOM

Snatch Complex
– 3 Snatch Grip Deadlift
– 2 Snatch Grip Shrug Pull
– 1 Snatch

METCON

5 Rounds

7 Power Cleans (135/95)
20 Wallball (20/14)
150m Row

ADVANCED

5 Rounds

7 Power Cleans (185/135)
20 Wallball (30/20)
150m Row

POST CLASS

10m Rolling out


CrossFit Games Opens

The next go’round of the Opens will be upon us this Thursday! If you are a registered athlete and need to get your workout on prior to the 1000 AM Saturday Open sessions, please hit up a CFC coach to judge you. Submit your scores on the CrossFit Games site and they will be approved by the following Monday 5 PM deadline!

We will be at CFC this coming Saturday morning for 17.2  at 10 AM!!!


If there is one ESSENTIAL piece of training equipment that should be in everyone’s bag, it is a training journal. Being able to log your weights, times, rounds, etc. in workouts is invaluable. This allows you to see where you’ve been and where you’re going. For good coaches, it allows us to see your progress and then immediately make changes to your numbers if things are not progressing properly or other changes need to be made. When your strength work stall out or we aren’t getting enough maximal effort in, a coach can look at your last sets/reps and make quick mathematical adjustments to kick start things again (also why we use “sets across”). Whether it’s an iPhone, computer, or notebook, you MUST keep a journal. You can even include things like how you felt, what you ate, your weight, or other pertinent info. All of this can make a huge difference to the effectiveness of your strength and conditioning program. Without a journal, everything is a guessing game and your results will  be severely blunted. Don’t be a blunt – get a journal!