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Tuesday 150303
Barbell complex 2 (No Measure) With 45/35 lbs. barbell 20 Back squats 20 Shoulder press 20 Dead lifts 20 Muscle cleans 20 Muscle snatch Find working load. WOD 21.18.15.12.9.6.3 Deadlift, 225/155 lbs. GHD sit ups RX+ 255/175 lbs. After bash: 30 Handstand push ups or skill...
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Monday 150302
Dynamic Warm-Up get the body moving squat therapy and warm up to working load. Strength Back Squat 5.5.5.5.5 Conditioning WOD For Time: 150 Squats 75 Box Jumps, 20″ 30 DB ground to overhead, 45/30 lbs. After bash:...
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Sunday 150301
Schedule: 10 am WOD 3:30-5pm open gym/ Kokoro brief with Boomer and Coach Dynamic Warm-Up get the body moving Review WOD movements WOD Complete 5 rounds of: On the minute for 4 minutes Minute one: 15 Calorie row Minute two: 15 Squat jumps, 45/35 lbs. barbell Minute...
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Tuesday 150303
Barbell complex 2 (No Measure) With 45/35 lbs. barbell 20 Back squats 20 Shoulder press 20 Dead lifts 20 Muscle cleans 20 Muscle snatch Find working load. WOD 21.18.15.12.9.6.3 Deadlift, 225/155 lbs. GHD sit ups RX+ 255/175 lbs. After bash: 30 Handstand push ups or skill...
Read MoreMonday 150302
Dynamic Warm-Up get the body moving squat therapy and warm up to working load. Strength Back Squat 5.5.5.5.5 Conditioning WOD For Time: 150 Squats 75 Box Jumps, 20″ 30 DB ground to overhead, 45/30 lbs. After bash:...
Read MoreSunday 150301
Schedule: 10 am WOD 3:30-5pm open gym/ Kokoro brief with Boomer and Coach Dynamic Warm-Up get the body moving Review WOD movements WOD Complete 5 rounds of: On the minute for 4 minutes Minute one: 15 Calorie row Minute two: 15 Squat jumps, 45/35 lbs. barbell Minute three: 15 Pull-ups Minute four: 15 Burpees Remaining time in the minute rest. After bash:...
Read More15.1
The CrossFit Open Has Begun! Schedule: 8:30/9:30 CrossFit Kids follows the competition Dynamic Warm Up WOD Movements Review movements of the workout. CrossFit Games Open 15.1 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# Modifications posted at CFC CrossFit Games Open 15.1A 6-Minutes to Establish: 1-RM Clean and...
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CFC!!! We will be very busy tomorrow and we will take every precaution to make sure the day runs smoothly! 5 TEAMS will go at 8:30 5 TEAMS will go at 9:30 Within that hour 1/2 of your team will go at 8:30 and 9:00 and again at 9:30 and 10:00! The gym will open at 8:00am to start warmups. Please be ready to GO at 8:30am. We understand that all teams may not be able to workout together. Do not panic if that is the case! Captains Talk to your team and decide what time slot will be best for you! 8:30 OR 9:30!!! Email me, text me, call me….when a time slot is full its full!...
Read MoreFriday 150227
Dynamic Warm-Up get the body moving Hero WOD “Michael” 3 Rounds for time of: 800m Run, row or bike 50 Back Extensions 50 Sit-ups OPEN PARTICIPANTS 3 Rounds for time of: 600m Run, Row or bike 30 Hip extensions 30 Sit ups Skill work Work on movements for the...
Read MoreStrength Day
Do to the weather, classes will resume with the 11:45 class. NO 5:30 or 9 am class. Dynamic Warm-Up get the body moving Shoulder mobility Strength WOD Shoulder Press (5 sets by 3 reps ) Push Press (5 sets by 2 reps) Push Jerk (5 sets by 1 rep) Skill/drill...
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