Featured post

THIS SATURDAY….

CCF PATIO MIXER

Join us this Saturday on the 3rd floor of Gaslamp for cocktails and great food! The newly opened 3rd floor offers a new environment to Houston with a skyline view and multiple bars. We will be handing out CCF koozies to all of the Family. See you then!!

Where: 3rd floor Gaslamp
When: Saturday, April 19th @ 1pm – ???

1015023_243790609139450_5725712926638486045_o

140417

#tbt Drew Wadley

#tbt Drew Wadley

STRENGTH:
COMPLETE THE FOLLOWING COMPLEX:
1 HANG CLEAN + 1 POWER CLEAN + 1 SQUAT CLEAN
**WORK UP TO A HEAVY LOAD**

WOD:
40 T2B
30 HSPU’s
20 HANG POWER CLEANS 205#/125#
1 MILE RUN

WEEKEND REMINDER:
FRIDAY – 10 AM JESUS WOD ONLY
SATURDAY – 9 AM OPEN GYM 10 AM LITE WOD 1PM/2PM “ISH” GASLAMP
SUNDAY – NO CLASS

140416

IMG_4927
STRENGTH:

FRONT SQUATS – WEEK 2
3@70%; 3@80%; 3+@90%

WOD:
15 BACK SQUATS 135#/95#
15 BURPEES OTB
15 MED BALL SITUPS
4x

140415

camo
STRENGTH:

TAKE 15MIN TO FIND A HEAVY TRIPLE JERK

WOD:
1MIN KB SNATCHES 53#/35#
1MIN DOUBLE UNDERS
2MIN KB SNATCHES
2MIN DOUBLE UNDERS
3MIN KB SNATCHES
3MIN DOUBLE UNDERS

140414

Shirts are on order!!

Shirts are on order!!

STRENGTH:
WEEK 1 OF PULL UP STRENGTH CYCLE

WOD:
10 DEADLIFTS 275#/165#
20 ALT PISTOLS
30 KB SWINGS 53#/35#
40′ HS WALK
50 WALL BALLS 20#/14#
40′ HS WALK
30 KB SWINGS
20 ALT PISTOLS
10 DEADLIFTS

140411

STRENGTH:
A) BACK SQUATS – 5@65%; 5@75%; 5+@85%
B) :60-:90SEC HANDSTAND HOLD

WOD:
1 DEADLIFT 155#/105#
2 HANG CLEANS
3 S2OH
1…10 BOX JUMPS 30″/24″
10x

140410

STRENGTH:
8-10 BENCH PRESS @ 70%
8-10 KB STEP UPS – HEAVY
8-10 BB FLY OUTS
8-10 RING ROWS
**4x – REST :45-:60SEC BETWEEN MOVEMENTS**

WOD:
3MIN BURPEE AMRAP

140409

STRENGTH:
BEGINNING OF WENDLER CYCLE
FRONT SQUATS – 5@65%; 5@75%; 5+@85%

WOD:
PARTNER WOD – FOLLOW THE LEADER
15 WALL BALLS 20#/14#
10 BOX JUMPS 24″/20″
5 HANG POWER CLEANS 135#/95#
**4x – REST 3MIN**
5 PUSH PRESS 135#/95#
10 V UPS
15 KB SWINGS
**4x

140408

Photo-104
STRENGTH:

COMPLETE THE FOLLOWING SNATCH COMPLEX:
1 POWER SNACTH + 1 HANG SQUAT SNATCH + 1 FULL SNATCH
2@65%; 2@70%; 2@75%

WOD:
7 T2B
7 DEADLIFTS 225#/135#
7 HSPU’s
7x

140407

"LET ME WOD!!!!!" - Juice

“LET ME WOD!!!!!” – Juice

STRENGTH/SKILL:
A) PULL UP STRENGTH TEST – 3xMXE STRICT PULL UPS
B) DOUBLE UNDER WORK – 3×10/30/60 (CHOOSE YOUR SKILL LEVEL)
C) I’s, Y’s, T’s

WOD:
60 MOUNTAIN CLIMBERS
50 OH PLATE LUNGES
40 BURPEES
30 TUCK CURNCHES
20 ALT KB SNATCHES
10 50′ SHUTTLE SPRINTS