Performance

Classes Today:   9a for Fitness/Performance; 10a Competition . There will be Open Gym in the PM; stay tuned to FB for timing on that. 

Friday Schedule:  6a, Noon and PM classes. 

Saturday: 10a – “Amazing Grace”. Did you register yet? register and join us!  There WILL BE Yoga Saturday morning. 

Fitness / Performance:

Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Can break up the Pull-ups, Push-ups & Air Squats how you choose. Must start and finish with a 1 mile run.

Check out the latest events post, summarizing all we have upcoming at CFF. HERE

This week, join us for Weightlifting Wed at 7:30pm WED, also for Justins birthday gathering. Everyone is welcome!

Holiday Week Schedule: 
Wed – Normal Schedule + Weightlifting Wed
Thurs- 9a class + Open Gym in the PM (announced on FB that day)
Friday- 6a, noon and pm classes
Saturday: Barbells For Boobs “Amazing Grace” Event at CFF
Sunday: Open Gym 11a-1p (clinic #4 is Sunday, 10-11; Core Work)

Buy In: 
Coach Set

Fitness / Performance: 

Weightlifting Wed – for all
A. Max Snatch (power or SqT *move most weight)
B. Max Clean & Jerk
C. Max Back Squat

Check out the latest events post, summarizing all we have upcoming at CFF. HERE

This week, join us for Weightlifting Wed at 7:30pm WED, also for Justins birthday gathering. Everyone is welcome!

Holiday Week Schedule: 
Wed – Normal Schedule + Weightlifting Wed
Thurs- 9a class + Open Gym in the PM (announced on FB that day)
Friday- 6a, noon and pm classes
Saturday: Barbells For Boobs “Amazing Grace” Event at CFF
Sunday: Open Gym 11a-1p (clinic #4 is Sunday, 10-11; Core Work)

Buy In:
1k Row – alternating hard easy every :30
+
4 min of Dynamic Stretching
+
Movement Prep & Mobility

Fitness / Performance:
A. Power Clean + Push Jerk – built to heavy single in 12 min
B. map
amrap 4 @90
6 Power clean (135/93)
6 bat lateral burpees
rest 2
amrap 6@90
6 KB Swings (70/53)
6 Goblet Squats ^
6 T2B
rest 3
amrap 8 @95
8 pullups
8 Deadlifts (155/103)
8 Pushups

***Scale all accordingly for the intent of the workout.

A. “KAREN_OFF” this Wed Night. 7:30pm. Big dogs are going at it for bragging rights + prizes. Is one or more going to go unbroken?  Come see for yourself!  

B. Wed: Joing us for #weightliftingwed @ 7:30pm

C. Wed Night: we have N.E.A.L teams coming to CFF. Come cheer on your teammates! 

D. Saturday: CFF will be at Daybreak CrossFit to support their grand opening. There WILL BE Yoga at 8a as normal. 

Buy IN: 
5 min fo Dynamic Work
+
Specific movement Prep
+
Mobility

Fitness / Performance:

A. 500m Row Repeats
1st at 90%, rest 1 min, x 3; try to sustain
B1. High Box Jump x 2 reps x 4 sets; no rest
B2: CG Deadlifts x 3 reps x 4 sets; ascending @60-70%; rest 1:30-2 min
^12 min
C. MAP Training
amrap 10 @85
5 pullups
10 pushups
15 Air Squats
rest 5
amrap 10@90
5 burpees
10 hang power clean (95/63)
15 box jumps (24/20)