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Monthly Archives: December 2016

Tuesday, December 20, 2016

TEAM TUESDAY & BRING A FRIEND!!
Teams of 3
With a 7 minute clock
Station 1: 15 GHD Sit-ups
Station 2: Row, for calories
Station 3: rest

-rest 3 minutes-

With a 7 minute clock
Station 1: 100′ Sled Push (you choose target)
Station 2: Burpees to target
Station 3: rest

-rest 3 minutes-

With a 7 minute clock
Station 1: 9 Hang Power Snatch 115/75
Station 2: Bike, […]

By |December 19th, 2016|Uncategorized|Comments Off on Tuesday, December 20, 2016

Monday, December 19, 2016

WOD
For Time: 30-20-10
Deadlifts 225/155
*75 Double Unders after each set

Accessory:
Accumulate 2 minutes in a weighted plank
Accumulate 2 minutes in a chinese arch

By |December 18th, 2016|WOD|Comments Off on Monday, December 19, 2016

Saturday, December 17, 2016

For Time: 3 Rounds
600m run
15 Thrusters 95/65
3 Rounds of ‘Cindy’
*40 minute time cap

By |December 16th, 2016|WOD|Comments Off on Saturday, December 17, 2016

Friday, December 16, 2016

At 0:00: For Time
Christine: 3 Rounds
500m row
12 Deadlifts (bodyweight)
21 Box Jumps 20″
At 20:00: 10 minutes to build to a 5 rep heavy deadlift (reset between reps)

By |December 15th, 2016|WOD|Comments Off on Friday, December 16, 2016

Thursday, December 15, 2016

Strength/Skill:  Overhead Squat: 9-7-5-3
WOD
14.1
For Total Reps: AMRAP 10
30 Double Unders
15 Power Snatches 75/55

By |December 14th, 2016|WOD|Comments Off on Thursday, December 15, 2016

Wednesday, December 14, 2016

Weightlifting Wednesday

Front Squat: 3 x 10 @ 70% of 1 RM
*remember this weight!

Back Squat: 3 x 5, climbing 

For Time: 50 Front Squats 185/135

By |December 13th, 2016|WOD|Comments Off on Wednesday, December 14, 2016

CFF HOLIDAY PARTY, FRIDAY DECEMBER 16, 2016

CFF HOLIDAY PARTY!!

FRIDAY, DECEMBER 16TH

6-9PM
Mark your calendars for our annual CFF Holiday Party and bring family and friends to enjoy a super fun holiday workout, B pong, can jam, and a fun pot luck with our CFF Family! We will also have a Yankee Swap $10-$15 for anyone who wants to participate. Feel free to […]

By |December 12th, 2016|Events|Comments Off on CFF HOLIDAY PARTY, FRIDAY DECEMBER 16, 2016

Tuesday, December 13, 2016

TEAM TUESDAY
BRING A FRIEND!
For Time
Teams of 3
60 Bench Press 185/135
60 Sit-ups
50 Bench Press 155/105 
50 GHD Sit-ups
40 Strict Pull-ups
40 V-ups
30 Strict Press 135/95
3 minute L-sit (accumulated)
*one partner working at a time

By |December 12th, 2016|WOD|Comments Off on Tuesday, December 13, 2016

Monday, December 12, 2016

WOD
For Total Reps: 3 Rounds
AMRAP 3: 
15/12 Calorie Row
15 Wallballs 20/14

-rest 1 minute-

AMRAP 3: 
10 Power Cleans 135/95
10 Burpees

-rest 4 minutes-

By |December 11th, 2016|WOD|Comments Off on Monday, December 12, 2016

Saturday, December 10, 2016

For Time
800m Run
50 Double unders
21 Deadlifts 225/155
21 Toes-to-bar
600m Run
50 Double unders
15 Deadlifts 225/155
15 Toes-to-bar
400m Run
50 Double unders
9 Deadlifts 225/155
9 Toes-to-bar

By |December 9th, 2016|WOD|Comments Off on Saturday, December 10, 2016

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