WOD

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

Sat, 08242013

Announcements:
Stay tuned this week for complete announcement of events dates, seminars, outings and announcements!

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Team

Buy In:
Dynamic Work @Z1 – 5 min
+
Movements Prep / Mobility

Team WOD:
Teams of 2
A. AFAP
75 Front Squats (185/118)
B. AFAP
1 mile Run with Plate (45/25)
* can hand off between partners however you choose
100 Burpees / 200 Double Unders
**can work at same time on opposite of these. Don’t have to switch or can
2k Row – swap every 250m

Fitness / Performance:
A. FS – 10RM
B. AFAP
1 mile Trail Run
200 DU
1 Mile Trail Run

^ scale accordingly

Competition:
PBP Blog

Endurance:
Additional to today’s Aerobic
A. Cyclical – of choice

LiveFree WL:
A. BS Cycle – week 2 Day 2
B. Weakness Work
C. Pulls – Heavy , relax and video – positional focus
D. 20 TGU – alternating arms

Friday, 082313

Performance:
A. Power Snatch – 3RM TnG -15 min
B. Bench Press – 3-3-3-3 – across @80-85% -12 min
C.
200m Run
10 Power Cleans @155/108
200m Run
10 Power Cleans @185/118
200m Run
10 Power Cleans @205/128
D.Cash Out
20 TGU – alternating @53/35

Fitness:
A. Power Snatch – Working Singles ; technique -15 min
B. Bench Press – 3-3-3-3 – across @80-85% -12 min
C.
200m Run
10 Power Cleans
200m Run
10 Power Cleans
200m Run
10 Power Cleans
D.Cash Out
20 TGU – alternating @53/35
^loads should increase on the Power Cleans as we go; not drastic.

Endurance:
Friday:
Run 1 mile
Row 1 k
rest 10 min
Repeat

Thursday, 082213

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!

Buy In:
4 min of Dynamic @Z1
+
3 min dynamic stretching
+
movement prep / mobility

Fitness:
A.Front Squat 7×3- ascending
B. 15 – 12 – 9
SqT Cleans (135/95)
STRICT Pullups
C. Cash Out: L- Sit / Plank Holds

Performance:
A. Back Squat Cycle Week 5 Day 2
1×6 @65
1×6 @75
1×6 @80
1×6 @80
B. 15 – 12 – 9
SqT Cleans (135/95)
STRICT Pullups
C. Cash Out: L- Sit / Plank Holds

Competition:
PBP BLog

Endurance:
:30 max ad calories
:30 max burpees
:30 max air squats
:30 max Sprint
Rest 6 min x 5

LiveFree WL:

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!

20130821-001122.jpg
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

Monday, 08192013

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

20130819-015911.jpg
congrats to Nicole on her 5th place finish at this weekends Competition in Dover!

Buy In:
4 min of Dynamic Work @Z1
+
2 rds of “Cindy”
+
Movement Prep / Mobility

Fitness:
A. Back Squat 10.8.6.4 , rest 2 min between
B.
“Jackie”
1k Row
50 Thrusters (45/33)
30 Pull-ups

Performance:
A. Back Squat Cycle Week 5 Day 1- 18min
1×8 @65
1×6 @75
1×4 @85
1×4 @90
B. 5 rds
5 Thrusters (165/113)
10 C2B
15 Burpees

Competition:
PBP Blog

Endurance WOD:
Run 400m @ME
Rest :30
80 Cal AD @80%
Row 1200m @80%

LiveFree WL:
A. Snatch DL x 2 + Snatch High Pull x 2 + Snatch – Complex (grip always, can set not TnG but NO rest!)
B. Clean DL x 2 + Hang Clean Pull x 2 + Hang Clean + Clean + Jerk
C. Clean DL w/ intent @120% x 2 reps x 3 sets
D. Front Squat Cluster 1.1.1 x 3, rest :10, rest 3 min. Starting @80% – ascending per set

Friday, 08162013

Announcements:
A. All SFH products in stock! Also the new flavor recovery and pure!
B. Stay tuned for the date of our next In-House Comp
C. A re-design of our website is in the works. Stay tuned for updates

20130816-004914.jpg

Buy In:
4 min of Dynamic Work @Z1
+
2 min of Dynamic Stretching
+
5 min movement prep
+
Mobility

**20 min cap for all

Fitness / Performance:
A. Complex: Clean x 2 TnG + FS x 2 – build to a Single – 15 min
B. stations – with :30 rest between stations of;
4 min max – Wall balls (20/14 to 10′ target)
3min max – no push-up burpee box jumps 24/20
2 min max – KB Snatch (alt arms) (53/35) * scale accordingly
1 min Max – T2B *scale accordingly

Rest 5

2 rds of, AFAP
50m Broad Jumps
400m

Competition:
PBP Blog

LiveFree Weightlifting:
MaxoutFriday

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