WOD 4/29/17

WARM UP

400m Jog
500m Row

Coach Led DROM

METCON

“52 Card Pick Up From Hell”

Hearts – Air Squats
Clubs – Push Ups
Spades – Pull Ups
Diamonds – Sit Ups

Jack – 11 Rep
Queen- 13 Reps
King – 15 Reps
Ace – 10 Burpees
Ace of Spades – 20 Burpees (The Death Card)

** This workout only looks easy. The coach will draw a card from the deck. The suit determines the movement and the face value of the card determines the reps. Keep things moving and don’t sandbag. If people start gaming it/acting like they are dying and slowing down too much, the coach will pull a new card when the majority of people are done. If you’re not done, get up and move on. The goal is to maintain a high intensity, not bog down and take everyone with you. Sorry if that hurts your feelings…. **

ADVANCED

Hearts – Goblet Squat (25/15)
Clubs – Push Ups (Feet Elevated)
Spades – Pull Ups (CTB)
Diamonds – Sit Ups (10)

Jack – 11 Rep
Queen- 13 Reps
King – 15 Reps
Ace – 10 Burpees
Ace of Spades – 20 Burpees (The Death Card)


Barbell Club

CFC Barbell Club Oly Lifting session this Saturday from 10-11 AM! Get some!!!!


 CFC Barbell Club session -4/29/17- 10 AM

8m EMOM

Snatch grip halting deadlift

Snatch grip shrug pull

Snatch

-Rest-

Snatch- 10m to find heavy single 

-Rest-

8m EMOM

Clean Shrug Pull

Clean + Front Squat + Jerk

-Rest-

Clean & Jerk- 10m to find heavy single

Get some!!!!

WOD 4/28/17

WARM UP

500m Row
Coach Led DROM

METCON

– 10 Deadlifts (BW), Then:

5 Rounds

12 Swings (55/35)
12 Box Jumps

– 10 Deadlifts

5 Rounds

12 DB Push Press (35/25)
12 Pull Ups

– 10 Deadlifts

ADVANCED

– 15 Deadlifts (BW), Then:

5 Rounds

12 Swings (70/55)
12 Box Jumps

– 15 Deadlifts

5 Rounds

12 Pull Ups (CTB)
8 HSPU

– 15 Deadlifts

POST CLASS

10m Rolling Out


Barbell Club

CFC Barbell Club Oly Lifting session this Saturday from 10-11 AM! Get some!!!!


Be Unstoppable!

WOD 4/27/17

WARM UP

400m Jog
50 Lunges

Coach Led DROM

OLY LIFTING

10m EMOM

1 Hang Pwr Snatch + 1 Snatch + 2 OHS

METCON

15 min AMRAP

30 Double Unders
20 Wallball (20/14)
15 Push Ups

ADVANCED

15 min AMRAP

30 Double Unders
20 Wallball (30/20)
15 Ring Dips

POST CLASS

Banded Pec/Shoulder/Calf Stretches


Monster Walks are a phenomenal tool for warming up the muscles of hip and rotators, if done correctly. We do them A LOT and if you aren’t doing them, you should for a myriad of reasons! Normally we do them across the mats, forward/backward then laterally. Last week we actually went for a Monster “walk” and the class lined up behind one another and took a full lap around the 2350 sqft. of mats at the center of the gym. The long stretches were facing forward/backward, while the short stretches were lateral! Asses were on fire, but in a largely female class, I think come bikini time, they will be thanking me!!!


Mobility Class

Mobility class with Coach Nic this Thursday at 530 PM! Be there and be flexy!!


Barbell Club

CFC Barbell Club Oly Lifting session this Saturday from 10-11 AM! Get some!!!!

WOD 4/26/17

WARM UP

3 Rounds
200m Jog
15 Push Press (45/35)

Coach Led DROM/Shoulder Mob.

METCON

20m AMRAP

300m Row
15 Sumo Deadlift High Pull (95/65)
10 Pull Ups

ADVANCED

20m AMRAP

300m Row
10 Sumo Deadlift High Pull (135/95)
5 Bar Muscle Ups

POST CLASS

Banded Shoulder Stretches


Tina Kicking ass and representing the Thin Blue Line at CFC!!

Red, white and BLUE!


 Mobility Class

Mobility class with Coach Nic this Thursday at 530 PM! Be there and be flexy!!


Barbell Club

CFC Barbell Club Oly Lifting session this Saturday from 10-11 AM! Get some!!!!


 

WOD 4/25/17

WARM UP

1000m Row
Oly Warm Up

OLY LIFTING

8m EMOM

2 Hang Power Clean

-Rest 2m-

5m EMOM

1 Power Clean + 2 Front Squats

METCON

12m AMRAP

10 Burpees
15 Wallball (20/14)
10 Box Jumps

ADVANCED

12m AMRAP

10 Burpees
15 Wallball (30/20)
20 Box Jumps

POST CLASS

Rolling Out


There are no limits to your goals and dreams!

If you’ve been wondering where our faithful man, Oscar, has been as of late, well take a  look at the pic he sent us! Yes, that is Oscar at Mt. Everest Base Camp! Oscar made the trek to EBC successfully and then made other ascents in the Himalayas and managed to leave a little CFC something up there as a reminder!

Oscar is a phenomenal person and athlete. Nothing slows this guy down or deters him from his goals. Nothing is impossible and he is a one man show of how to live our lives to the fullest!!!


 Mobility class with Coach Nic this Thursday at 530 PM! Be there and be flexy!!!