WOD

Thurs, 08152013

Announcements:
A. All DFH 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

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Team

Buy In:
4 min of Dynamic @Z1
+
2 min dynamic stretching
+
Movement Prep & Mobility

Fitness:
A. Back Squat 4×8 ascending @31X1 – 18 min
B. MAP Training @80-85% sustainability
AMRAP 8
200m Run
4 Burpee Touch
6 C2B

Rest 4

AMRAP 8
6 TnG Power Cleans (135/95)
12 Box Jumps (24/20) – step down
24 Double Unders (48 singles)

Performance:
A. Back Squat Cycle
1×8 @65
1×8 @70
1×8 @75
1×8 @80
B. MAP Training 80-85%
SAME AS ABOVE

Competition:
HERE

LiveFree WL:
A. Power Snatch + Power Snatch from bar just off ground
^after first power snatch, lower to inch off ground, hold for 2, then power snatch 2nd rep
B. Deficit Power Muscle Clean – 5 x 2
C. Clean – 5 sets of singles @75%
D. Behind Neck Push Press 3 x 5 – ascending
Example of Muscle Clean can be seen Here

Wed, 081413

#weightliftingwed is here. Join us tonight 7:30p. We have guests coming as well so will be a great night for all!

Announcements:
A. All DFH 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

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Buy In:
4 min of Dynamic @Z1
+
2 min of dynamic stretching
+
movement prep & mobility

Fitness + Performance:
A. 7 min of Gymnastics Skill Session
B. Push Press – 4×2 @21×1 – 12 min
C. WOD – AMRAP 6
Power Snatch Ladder
75/53×10
95/63×10
115/83×10
135/93×10
155/103×10
175/113×10
195/123×10
Etc
D. Coaches Choice – weakness training

LiveFree WL:
A. Snatch – Single In complex : DL to below knee pause 2 seconds, back down + DL to below knee pause and Snatch
B. Hang Clean x 2 + Clean + Jerk
C. Clean DL + Hang Clean Pull x 2 + RDL x 3
D. Front Squat 3×5 – new 5RM

Tuesday, 08132013

Announcements:
A. All DFH 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.

20130813-013420.jpg
congrats to all the cff members who completed the Spartan race this weekend. Melissa pictures above after she completed. Also congrats to Pete on his finish at Tough Mudder on Sat

Buy In:
4 min of dynamic @Z1
+
2 min dynamic stretching
+
2 min of HS walks
+
Movement prep & mobility

Fitness / Performance:
A. SKILL Session: Power Snatch (Hip entry and contact) – 10 min
B. Deadlift 5×3 – TnG Reps Ascending – 12 min
C. MAP Training @85%
AMRAP 8
Row 200m
8 burpee Touches (6″ above)
12 KB Swings (70/53 – scale accordingly)

Rest 4

AMRAP 4
5 TnG Power Cleans (135/93)
15 Air Squats

D. Cash Out (following class): accumulate 2 min in L-Sit hold + 2 min in A Plank

Competition:
A. PBP Blog

LiveFree WL:
A. Power Clean + Push Jerk – heavy single
+
Power Clean + Split Jerk – following the above complex to a higher jerk
B. Clean Deadlift – Heavy Double, bar never leaves the hands , lowering no faster than 2 seconds
C. Push Press 3×4 ascending

Monday 081213

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congrats to the winners from this weekend. Great job!

Buy In:
3 min of Dynamic at Z1
+
2 min of static stretching
+
Movement prep & mobility

Fitness
A. Back Squat 5×6 @21×1
B. AMRAP 10
7 G to OH (115/83)(95/63)
10 Pull-ups
C. Rest :30; 4 min max cal row

Performance
A. B. BS Cycle – Week 4 Day 1
1×8 @65
1×8 @70
1×6 @80
1×6 @85
^ 20 min
B. WOD – cap 15 min
G to OH – 115 x 7
10 C2B
G to Oh 135 x 7
10 c2B
G to OH 155×7
10 c2B
G to oh 175×7
10 c2B
G to oh 195×7
10 C2B

Competition;
PBP Page

LiveFree WL:
A. Snatch DL + Snatch + OHS :: Single on complex
B. Hang Triple- below knee
C. Clean & Jerk
D. Clean x 2 + Push Jerk x 2
E. Bs Cycle

Friday, 08092013

reminder: no classes Sat, as we are hosting a Team Competition. Come watch the show! Kicks off at 8:30a.

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Coach Mike, fueling up with his fine morning apple juice.

Buy In:
3 min of Dynamic
+
3 of dynamic stretching
+
3 min of Barbell Prep work
+
Mobility

Fitness:
A. Power Snatch – technique session (18 min approx)
B.
25 Pull-ups
50 Wall balls
75 AbMat Sit-ups
50 Wall ball
25 Pull-ups

Performance:
A. Snatch Deadlift + Snatch
B.
50 Pull-ups
75 AbMat
100 Wall balls
75 Double Unders
50 Pull-ups

***scale both phases accordingly

Competition:
PBP Blog

LiveFree WL:
maxoutfriday

Thur, 08082013

There will be no 7:30p class tonight. Normal 5:30 & 6:30

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There will be 7:30p class tonight. Normal 5:30 & 6:30p

Buy In:
200m Run
3 rds of “Cindy”
+
Movement prep by Coach
+
Group Mobility

Fitness:
A. Back Squat 4×8 – ascending
B. AFAP
Row 1k
30 KB Swings (heavy)
Row 500m
15 Hang Squat Cleans
C. TGU Work

Performance:
A. Back Squat : week 3 Day 2
1×10 @60
1×10 @65
1×8 @70
1×8 @75
B.
1k Row
30 KB Squat Cleans
500m Row
30 KB Snatches (53/35) 15 each arm alternating

Competition:
PBP blog

LiveFree WL:
A. Hang Power Snatch + Power Snatch – constant tension
B. Hang Power Clean – Double
C. Push Press 4×4 – ascending
D. :20 on :20 off – rower x 8 intervals

Wed, 08072013

Weightlifting Wed kicks off tonight @7:30p. Everyone is welcome. Join us!

Stay tuned to our event page for upcoming events + cff gatherings

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Buy In:
4 min of Dynamic work @Z1
+
2-3 min of Dynamic stretching
+
Bar Work & Mobility

Fitness / Performance:
A. Power Clean + Push Jerk – Heavy Single (15 min)
B. Pendlay Row 3-4 sets of 6 reps (8-10 min)
C.
10 Deadlifts (225/153)
10 Lateral Burpees
10 Slam balls (50/30)
Rest 5 min x 3

Competition:
Rest / Recovery Day

LiveFree WL:
A. Snatch – Triple – highboards : Snatch + hang Snatch + Snatch
B. Clean x 2 + Push Jerk + Split Jerk
C. Clean Deadlift – 4×2, rest 2 min between sets
D. Front Squat – 4×5 @80-85%

Tuesday , 08062013

Announcements:
A. Volunteers still needed for Aug 10th Team Comp hosted at CFF.
B. SFH Products fully in stock; along with the new flavor of Pure & Recovery
C. No 7:30p class this Thursday

Events:
Please stay for updated events page on CFF anyway now.

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Buy In:
3 min of Dynamic Work at Z1
+
2 min Dynamic Stretching
+
5 min of HS holds or / walking
+
Mobility

Fitness / Performance:

Scale accordingly
A. Deadlift 3×5. – working sets 75% +
^ can be TnG
B. MAP Training / @80-85^
AMRAP 10
Run 200m
10 KB 70/53
5 TB

Rest 5

AMRAP 5
4 HSPU
16 front rack lunges

Competition:
PBP Blog

LiveFree WL:
A. Power Snatch x 2 + OHS x 2 – Complex
B. Power Clean x 3-4 reps + 1 Push Press
C. Snatch Grip Strict Press – triples & Doubles

Monday, 08052013

Announcements:
A. Volunteers still needed for Aug 10th Team Comp hosted at CFF.
B. SFH Products fully in stock; along with the new flavor of Pure & Recovery
C. No 7:30p class this Thursday

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Shiloh, CFF kids

Buy In:
4 min of Dynamic Work @Z1 (focus on hip extension and lateral movements)
+
3 min of dynamic stretching
+
Group Mobility and movement prep

Fitness:
A. Complex:
Clean + Front Squat + Shoulder to OH – x 2 (so a double to complete; doesn’t have to be TnG)
B. AMRAP 10
5 Front Squat (from floor – high % while maintaining unbroken sets)
10 Pull-ups
5 Burpee Box Jumps (higher than normal box)

Rest 3
Then,

AMRAP 3
No push-up Burpee box jumps (24/20)

Performance:
A. EMOM – Clean & Jerk. 2 reps @80%
B. EMOM x 20
Odd: Front Squat (from floor) (example; could be a % of ur PC versus FS) – 4-7 reps
Even: C2B Pull-ups (-2)
C. 3 min – max no push-up burpee box jumps (24/20)

Competition:
PBP Blog

LiveFree WL:
New cycle starts today.
Programming in house today.

Sat, 0803213

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Wild Bill at it again!

Buy In:
1 rd of,
200m Run @50%
200m Run @85%
10 Pull-ups
10 Push-ups
20 Air Squats
20 AbMat Sit-ups
+
Group Mobility

Team WOD:
Teams of 2
A. From Floor
100 Walking Lunges
50 Front Squats
^ 135/93

B. Max Cal Row in 20 min
Swapping every 1 minute on clock

Fitness / Performance:
A. EMOM x 10 : Front Squat or OHS x 3 reps @65% from floor
B.
Row 1k @85-90%
50 Burpee Slam Balls up & over (24/20)
Run 400m @ max effort
25 C2B Pull-ups

Competition:
PBP Blog
***Good luck to PBP Clients competing this weekend!

LiveFree WL:
A. Front Squat 3.3.3.3.3 @80-90%
B. Power Snatch – Triple ; no regrip (as close to TnG as you can)
C. Clean Pulls 3×3 @110%