HOLIDAY HOURS - Please check our Facebook page for daily updates

12.19.13

CFFM Benchmark Week WOD #4
GRACE (Clean and Jerk) or ISABEL (Snatch) 30 reps for time @ 135#/95#. 10-min time cap.

12.18.13

CFFM Benchmark Week WOD #3
HELEN 3RFT Run 400m, 21 KBS @ 24k/16k, 12 Pull Ups. 15-min time cap.

12.17.13

CFFM Benchmark Week WOD #2
DIANE 21-15-9 Deadlift @ 225#/155#, HSPU. 12-min time cap.

12.16.13

Benchmark Week WOD #1
FRAN 21-15-9 Thrusters @ 95#/65#, Pull Ups. 10-min time cap.

12.15.13

OFF/Closed.  Rest up, eat clean and get plenty of mobility work done because Benchmark Week starts tomorrow!!!

12.14.13

No open gym hours today.  Rest up for Benchmark Week!  Oly lifting clinic for registered users from 8am - 10am.

12.13.13

Friday the Thirteenth!!! Strength: 1-RM Snatch or Power Snatch. Conditioning: 4 RFT of 21 x KBS @ 16k/24k, 12 x T2B, Run 300m. TGIF!!!

12.12.13

Part A.) Warm-up with "Death by 10-Meters" then, Part B.) AMRAP in 15 minutes of 7 x Hang Power Clean, 7 x Thrusters @ 65#/95#. *At the top of minutes 3, 6, 9, 12 perform 10 Burpees.  Continue where you left off, scoring total rounds and reps.  Get some!!!

12.11.13

Hump D-a-a-a-y-y-y!!! Strength: Bench Press 1-RM. Conditioning: Complete ten rounds of "Cindy" (5 pull ups, 10 push ups, 15 air squats) within a ten minute time cap.  Get some!!!

12.10.13

Partner UP! This is the partner version of CFG Open WOD 13.2. 20-minute AMRAP of: Partner A performs 5 x Shoulder-2-Overhead, Partner B performs 10 x Deadlift, Partner A performs 15 Box Jumps (one round); then Partner B performs 5 x Shoulder-2-Overhead, Partner A performs 10 x Deadlift, Partner B performs 15 Box Jumps (one round); continue alternating work for 20 minutes! Score rounds and reps.  Rx’d weights = 115#/75#, 24”/20” step ups allowed to count for box jumps.

12.9.13

Lift BIG or go home! Strength: 1-RM Clean or Power Clean. Conditioning: 10-min AMRAP of 10 Burpees, 20 DU's. Extra Strength/Mobility: Overhead Squat

12.6.13

TGIF! Strength: Reference 11.15: Press 5, 5+
Conditioning: Complete three (3) 4-minute rounds with one minute of rest between rounds: Run 300m, 15 Burpees, Max Rep Thrusters @ 65lb/95lb.  *Score lowest round of Thrusters.

12.5.13

Row, row, row your boat!  Warm-up: "The Fish Game" then, 2K TT (2000m Time Trial).  *Extra conditioning work: Row 1K @ 80%, Row 500m @ 80%. CORE: collect 100 reps total, any combination of AB-Mat Butterfly Sit-Ups, Dead-Bugs, and Toes-2-Bar.

12.4.13

Hump D-a-a-a-y-y-y!  Strength: Reference 11.22, 11.13, 11.4, 10.25: Front Squat, Beg 5 x 3 add 2-5lbs, Int/Adv 2 x 3 @ 90% of 3-RM (11.13)  Conditioning: “Randy” 75 Power Snatches @ 55#/75# for time within a 10-min time cap.

12.3.13

For QUALITY not for time or score: Complete 5rds of Handstand Hold - 30 seconds, Handstand Push Ups - Max Reps, Static Pull Up Hold - 30 seconds, Strict Pull Ups - Max Reps, Hold Top of Dip - 30 seconds, Dips - Max Reps.  Perform isometric hold for 30 seconds, kick or drop down, shake out your hands, take a few breaths and perform max reps of prescribed exercise.  Rest as needed between exercises/rounds.  Extra Conditioning:  Set a clock, complete 5 rounds of 300m Shuttle Run (6 x 50m) every 3-minutes at max effort!

12.2.13

Strength: Reference 11.20, 11.12, 11.1, 10.22, 10.14: Deadlift 1 x 5 +   Conditioning: (from CF HQ 11.28.13) 15-min AMRAP: 20 Push-Ups, 50 Air Squats.  Extra Strength: Bench Press 5, 5 +