Featured post

HALLOWEEN COSTUME CONTEST

Last Years Winners

Last Years Winners

FRIDAY, OCTOBER 31st CCF COSTUME WOD AND CONTEST….Come to your normal class time dressed in costume. The workout will be costume friendly so don’t worry!

1st place (guy and girl) – FREE 1 month membership
2nd place (guy and girl) – Choice of any 1 supplement
3rd place (guy and girl) –  T-shirt or hat

141024

STRENGTH:
FIND A NEW 1RM BACK SQUAT

ACCESSORY:
EMOM FOR 10MIN
6-10 STRICT T2B (ODD)
8-12 DOUBLE LATERAL DB/KB ROWS (EVEN)

WOD:
3 SQUAT CLEANS 185#/135#
6 TUCK CRUNCHES
9 LATERAL JUMP OVERS
**3MIN AMRAP – REST 1MIN – 3x**

141023

unnamed

SKILL:
FIND THE HIGHEST VERTICAL JUMP POSSIBLE FROM SEATED POSITION

WOD:
25 PULL UPS
50 DEADLIFTS 135#/95#
50 PUSH UPS
50 BOX JUMPS 24″/20″
50 FLOOR WIPERS 135#/95#
50 KB CLEAN AND JERKS 35#/26#
25 PULL UPS

MOBILITY:
TEAMS OF 2; 3X :30SEC
1) C2F SHOULDER EXTENSIONS
2) HAMSTRING STRETCH

141022

DSCN0052
STRENGTH:

TAKE 15MIN TO FIND A HEAVY HANG SQUAT SNATCH

GYMNASTICS:
RETEST PULL UPS
3 ATTEMPTS TO FIND A NEW ASSISTED/STRICT PULL UP MAX

WOD:
21-15-9
HANG POWER SNATCH 135#/95#
K2E

141021

DSCN0007
STRENGTH:

FIND A NEW 1RM FRONT SQUAT

GYMNASTICS:
TABATA HOLLOW ROCKS
REST 2MIN
TABATA PLANKS ON HANDS

WOD:
100 WALL BALLS 20#/14#
**EMOM COMPLETE 4 BURPEES; START W/ WALL BALLS**

141020

#HUSTLE

#HUSTLE

STRENGTH:
TAKE 12MIN TO FIND A NEW 1RM STRICT PRESS

ACCESSORY:
8-12 WALL BALL TRANSITION PUSH UPS
8-12 BAR/RING KIPS
50 UB RUSSIAN TWISTS

WOD:
3 HANG CLEAN & JERKS 155#/105#
7 SPRAWL 2 PLATE
100′ SHUTTLE SPRINT
6x

141017

Everything you need...get your PreGame C4, Recover with Peanut butter Smash and sleep in your Cocoon. Maximize your body's ability
Everything you need…get your PreGame C4, Recover with Peanut Butter Smash and sleep in a Cocoon. Maximize your body’s ability!!

STRENGTH:
BACK SQUATS – WEEK 8 – DELOAD TEMPO 32X1
5@40%; 5@50%; 5@60%

ACCESSORY:
100′ SLED PULL SHUFFLE
20 FLOOR WIPERS 135#/95#/65#
3x

WOD:
10-1
BURPEE BOX JUMPS 24″/20″
1-10
T2B

141016

I spy.....mobility

I spy…..mobility

STRENGTH:
DB BENCH PRESS – 5×7
**HEAVY AS POSSIBLE**

GYMNASTICS:
EVERY :90SEC 3x
A) :30-:60SEC PLANKS ON RINGS
B) MXE WALL BALLS IN :60SEC

WOD:
25 SDHP 75#/55#
50 KB SWINGS 53#/35#
50 FRONT RACK KB LUNGES 53#/35#
25 SDHP 75#/55#

141015

Sorry for the delay in post guys....new website soon enough!!

Sorry for the delay in post guys….new website very soon!!

STRENGTH:
SNATCH BALANCE – 1×2@65%; 2×2@70%; 1×2@75%
**BEGIN AND END EACH SET W/ HANG SQUAT SNATCH @ SAME WEIGHT**

GYMNASTICS:
LAST WEEK OF THE PULL UP CYCLE

WOD:
400M RUN
12 DEADLIFTS @ BW
21 BOX JUMPS 24″/20″
3x

141014

 

730PM..."What bear crawls?"

730PM…”What bear crawls?”

STRENGTH:
FRONT SQUATS – WEEK 8 – DELOAD TEMPO 32X1
5@40%; 5@50%; 5@60%

ACCESSORY:
A) 100M WAITER CARRY 45#/25# (50M/50M)
B) 200M SUITCASE CARRY (100M/100M)
4x

WOD:
25 BURPEES
25 POWER CLEANS 135#/95#
25 BURPEES
**EMOM PERFORM 7 WALL BALLS (START W/ BURPEES)**