Performance

This page is no longer being used for CFF programming. Members, please see the FB group and QR Code at gym in order to enter into the WODUP app for CrossFit Free Programming

Overhead option: 1. Split Jerk Wave 3.2.1.3.2.1.3.2.1 2. Barbell Strict Press : 4-6 reps x 5-6 working sets 3. Seated db press 4 x 8; rest :30, followed by single arm pressing x 6-8 reps each size @31X1 // Conditioning: “Jackie” 1k row 50 thrusters 45/33 30 pull-ups

Team Thursday A. Amrap 11 – alt 1:1 200m row 6 db burpee DL’s 50/35’s 8 db renegade rows ^ 10 wall balls Rest 3 min B. 8 min max cal c2 bike **swap whenever Rest 1 min C. 2 min max synchro burpees

Strength / WL Option: A. Back Squat Heavy 5 rep Heavy 3 rep Heavy singles **failure, not a target **20 min on clock A. Barbell Complex Hang Squat Clean + jerkHang squat clean + front squat + jerkHang squat clean + front squat + 2 Jerks**climb to max in <20 min B. Amrap 10 6 …

Wed, 02.08.23 Read More »

A. Skill Work: HS Balancing B. AMRAP 20 50 single unders 10 t2b 15 /12 cal c2 bike 15 pushups

A. “DT” 5 rds 12 deadlifts 155/103 9 hang power cleans 6 shoulder to overhead *12 min cap B1. Back rack RFE split squat x 6-8 each side B2. Banded side steps 30’ each direction X 4-5 sets

Weightlifting @ 9:30a A. 3 power cleans (singles)+ 2 front squats + jerk Every :90 x 5 + every 2 min x 7-10 /// Fitness @ 10:45a A. 1:30 on @80-85% / :30 easy x 3 sets per machine 1. Runner / bike (option) 2. Rower 3. Ski B. Tabata stations x 5 @ each …

Sunday, 02.05.23 Read More »

Performance A. 24-21-18-15-12-9-6-3Db thrusters 50/35’sPull-ups Fitness:A. Amrap 112.4.6.8 ladderWall ballPull-ups / ring rows // For all post conditioning Strength:A1. Bench press x 5A2. 5-7 slam ballsA3. Russian twist or kb windmills