Schedule

Tuesday, 122413

20131224-014333.jpg Announcements:
Holiday Schedule
Monday 23rd : normal schedule Tuesday 24th : 9a – one class *open
gym announced Wed 25th – Closed *but open gym will be announced
Thursday 26th – Monday 30th – Normal Schedule Tuesday 31st 5:30a,
6:30a, 9a, 10a , noon and 5:30p. No 6:30p or 7:30p Wed: Jan 1st
2014 – midnight WOD + 9a Then, back to normal scheduling
B. 9a Class today ONLY. Then OPEN GYM starts at 12 noon. All are welcome.

Buy In:
4 min of Dynamic Work @ Z1
+
3 rds of “Cindy”
+
1k Row – holding 1:58/2:10 pace
+
Movement Prep for all in wod
&
Mobility

Fitness /
Performance:
scaled versions
available for everyone
“12 days of
Christmas” Complete 1, then 1&2, then 1&2&3, and so on
till you get to 12. 1 Deadlift (315/225)) 2 Muscle Ups / C2B + Dips
(variation) 3 Thrusters (115/83) 4 Pistols (each leg) 5 Swings
(70/53) 6 Burpees 7 Pull Ups 8 OH Walking Lunges (45/25) 9 Push Ups
10 Box Jumps (30/24)- step down 11 KB Snatches (53/35) *alt arms,
start different arm each time 12 TGU (35/26)

Clinics are back, 5 part series. . .

Clinics are back!  Here is a 5 part series being rolled out NOW!
– each clinic and some details are below.

Clinics will run 60-90 minutes, depending.
We will cap attendance per clinic as well.

Individual Clinic
CFF Member: $25
Non CFF Member: $35

package: sign up for all clinics = $100 for CFF members, $140 for non CFF Members

Clinic # 1 – Oct 13th – Sunday starting at 10a
Pullups & Variations
– Strict, how to implement / add in
– Kipping
– Kipping for mutliple Reps
– Butterfly implement
– drills

Clinic #2 – Nov 10th starting at 10a
– Double Unders
– Explosive Box Jumps

Clinic #3 – Nov 17th starting at 10a
– HS Walks
– HS Push Ups
– Muscle Ups

Clinic #4 – Dec 1st starting at 10a
Core Work
-L Sit
-L Sit Progressions
– Variations
– Understanding how to utilize your core and build it
– Assistance stuff to add into programming. How and When?
– Details on how your core strength will single handedly improve all.
– Want 6 pack abs  😉

Clinic #5 – Dec 15th starting at 10a
Weightlifting
– Snatch
– Clean & Jerk
*techniques, variations and drills

 

Email: BP@CrossFitFree to sign up!

Saturday, 090713

CF kids class heading into the weekend

Buy In:
1 mile Trail Run
+
Movement Prep / Mobility

Team WOD:
A. Strict Press – 1RM
B. team of 2
Partner 1 – 1k Row AFAP
Partner 2 – 1k Row AFAP
Then repeat, totaling 2k each
Then, directly into
Slam ball partner relays, 10x200m, alternating; handing off slam ball (50/30)

Fitness / Performance:
A. Strict Press – test your 1RM
B. 2k Row – TT
C. 20 TGU – Alternating arms

Competition:
PBP Blog

Endurance:
5k Row or Run

LiveFree WL:
A. Re-test 1RM Back Squat
B. Power versions of both movements climbing to heavy singles from floor
C. Push Press – behind or front – ascending for heavy triple

Wed, 090413

Weightlifting Wed kicks off tonight at 7:30p. Join us! Bring your coffee and get ready for some fun with Snatch / Clean & Jerk. Everyone is welcome!

Buy In:
3 min of Dynamic Work
+
3 min of Dynamic Stretching – coach led
+
Movement prep & mobility

Fitness / Performance:
A. 1x AMRAP Pullups
B. Skill: 10 min of Gymnastics work – intensity LOW
C. 1k Row – TT
D.
30 Power Snatches (95/64)
750m Row
30 Power Snatches

Competition:
PBP Blog – rest Day

Endurance WOD:
:30 on @ 97%+
:30 on @ barely moving, but moving
x 18min

LiveFree WL:
A. Snatch Complex: Deadlift – lower to below knee and then Full Snatch – Single
B. Triple – same complex – hit triple with just a few sets
C. Clean pull + Clean Deadlift – lower below knee then SqT Clean + Jerk
D. Front Squat 4×4 – across @

Monday, 090213

Gym Hours today:
9a – Class
10-11a – Open Gym
5p-7p Open Gym

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community

Buy In:
5 min of Dynamic Movements – Coach Led
+
Movement Prep & Mobility

WOD for Fitness / Performance:

“Hotshots 19”

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Why are we doing this? Check here… https://hotshots19.crossfit.com/

Competition:
PBP Blog

LiveFree WL:

A. Snatch High Pull x 2 + Snatch – build to max in complex
B. Snatch EMOM x 6 @85-90%
C. CG Deadlift + Clean + Jerk – build to heavy single
D. Sqt Jerk / Split Jerk – Build to heavy Double

Tuesday, 082713

CFF is participating in this years Lurong Living Challenge. We are encouraging all members of CFF to join us for this challenge; joining our community and working towards this together. JOIN US https://www.lurongliving.com/challenge2013/

Announcements:
A. Sheet for Trampoline Dodgball will be in the gym. Limited to 20 people. If more than 20, we will draw from hats for the 20 attending Friday. We might possibly get another hour ; if not, will book the second date for the remaining people.
B. Next week is Testing week for phases.

Events:
A. Trampoline Dodgeball is this Friday night.
B. There will be No 7:30p class on Thursday.
C. There will be no 6:30p class on Friday as we will be heading to SkyZone.

Buy In:
4 min of Dynamic work @Z1
+
2-3 min of Dynamic Stretching
+
Movement Prep / Mobility

Fitness:
A. Snatch – Technique Focus w/ climbing weights
B1. Strict Press 3.3.3 , rest :15
B2. Strict Chin ups AMRAP x 3, rest :45
^ 10 min to complete
C.
:30 max Burpees
:30 max KB Swings (53.35)
:30 max Box Jumps (24/20)
:30 max Deficit Pushups
Rest 4 min x 3

Performance:

A. OHS 3-4 sets of 2-3 reps @32X1 – CP type work, shorten the rest periods (12-15 min)
B1. Strict Press 3.3.3 , rest :15
B2. Strict Chin ups AMRAP x 3, rest :45
^ 10 min to complete
C.
:30 max Burpees
:30 max KB Swings (70/53)
:30 max Box Jumps (24/20)
:30 max Deficit Pushups
Rest 4 min x 3

Competition:
PBP Blog

Endurance
800m Run / Row – repeats x 5
resting 2:30 between

LiveFree WL

A. Hang Power Clean x 2 + Power Clean
B. CG Deadlift – highboards w/ 2 sec pause off flor & 2 second pause below knee. 4 sets of 2 reps, NOT TnG
C. Behind Neck Push Press – 5×4 – building on previous numbers and working this position.
D1. 5 STRICT HSPU (use proper deficit) x 5, rest :30
D2. # Pullups x 3-5 reps, increasing weight with rds, rest 1 min x 5

Monday, 08262013

Announcements:
A. Sheet for Trampoline Dodgball will be in the gym. Limited to 20 people. If more than 20, we will draw from hats for the 20 attending Friday. We might possibly get another hour ; if not, will book the second date for the remaining people.
B. Next week is Testing week for phases.

Events:
A. Trampoline Dodgeball is this Friday night.
B. There will be No 7:30p class on Thursday.
C. There will be no 6:30p class on Friday as we will be heading to SkyZone.

20130826-021533.jpg
Wild Bill at it again

Buy In:
800m Run …. Along way, throw in some lateral movement , burpees, Squats and jumps.
+
Movement Prep & mobility

***keep around 15-18 min total

Fitness:
A. Back Squat – in 10 min climb to heavy 5. Remaining 8, hit sets of 5 across Til time is up.
B. 10 min of Clean Work
C. AMRAP 12
5 FS (floor – heavy)
5 HSPU (strict-if possible)
200m Run

Performance:
A. BS – Cycle Week 6 Day 1 – 18 min
B. SqT Clean – heavy double TnG – 10 min
^ warmup prior
C. EMOM x 12
Odd: FS (rack) 225/153 x 5
Even: Strict HSPU – AMRAP

Competition:
PBP Blog

Endurance:
Cyclical Work
:20 / :20
:30 / :30
:45: / :30
^ all on / on. Athletes choice. Run or Row
X 18-22 intervals
Following the above,
Rest maximum of 1 min,
Then complete
50 Burpee touches for time – AFAP
Then,
800m Run @Z1

LiveFree WL:

A. Snatch – 2 sec pause below knee Double
+
2x – Triples from hang below knee ; quick sets. Rest max 3 min between
B. Clean x 2 + Jerk + FS x 2
C. Back Squat Cycle Week 3 Day 1
D. 7 min Recovery Row @Z1

Wed, 08212013

Weightlifting Wed kicks off at 7:30p tonight. All are welcome, join us.

Announcements:
A. All SFH products (new as well) are in stock.
B. New men’s shorts are on the way.
C. New Events coming soon to CFF. Stay tuned!

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join us tonight!

Buy In:
4 min of Dynamic effort @Z1
+
3 min of dynamic stretching
+
Movement Prep / Mobility

Fitness / Performance:
A. Skill: HS Walks / Holds – 5-7 min
B. Push Press 5×2 – ascending , working sets starting at 80% min – 15 min approx
C. AMRAP 15
300m Row
15 KB Swings (53/35)
30 Double Unders

Competition:
Rest / Recovery

Endurance:
100 DU
400m Run
100 DU
800m Run

LiveFree WL:
A. Off Highboards : Snatch + Snatch Pull + Snatch – climb in complex
B. Clean & Jerk – Triple (focus on getting back on the bar, re set and go)
C. Front Squats 2.2 x 5 – ascending rest :20, rest 3 min
D. Deadlifts 3×3 – double overhand – feather the floor, no TnG, no stopping.

Tuesday, 08202013

Announcements:
A. Stay tuned for announcements on seminars being hosted at CFF, our In-House Team Competition, New products being carried and new equipment arrival. (Also posted in private FB group)
B. ENDURANCE WOD – is back daily. For those looking to hit an endurance add in or simply a day away from gym where it’s feasible, this will be on the blog for those endurance folks. Per week, we will hit each time domain, tapping into some fun stuff. This will not periodization based on a yearly cycle, simply variety and endurance; lining up with our weekly stuff etc

20130819-223437.jpg
CFF Fam on the road

Buy In:
4 min of Dynamic Effort @Z1
+
3 min movement Prep WOD
+
Group Mobility

Fitness / Performance:
A. Power Clean x 2 + Shoulder to OH – Heavy on Complex – 15-18 min
B. MAP – @80-85%
AMRAP 8
8 Deadlifts (225/153)
8 Box Jumps (step down) (24/20)
8 CG Push-ups

Rest 4

AMRAP 8
200m Run
8 T2B / K2E
16 OH Walking Lunge (45/25)

Competition:
PBP Blog

Endurance:
:20 on @90
:20 on @60
X 12 on rower
Right into
:30 on @90
:30 on @60
X12

LiveFree Weightlifting:
A. BS Cycle – week 2 Day 1
B. Power Clean + Hang Power Clean
C. Push Press – 3×5 ascending
D. 20 TGU @35 – alternating arms

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