• Sunday, 01.17.21

    Rest Day

    /

    Please make sure to check the CFF Members group on FB for Mondays schedule.

  • Saturday, 01.16.21

    A1. Hang power clean x 3

    *at or around knee

    A2. Seated box jump x 2

    *weighted squat high jumps as substitute

    X 5-6 working sets

    B. 3-4 rds

    50 / 40 cal row

    30 abmat sit-ups

    10 alt oh lunge 115/83

    Rest 2-3 min between

    *can up weight fo 135/93 or modify accordingly

    *those who run performance wods prior with higher volume Ghd’s are welcome for this workout, but only if participating in performance workouts prior abs HAVE BEEN doing ghd’s. Limited availability , see coach.

  • Friday, 01.15.21

    Smiles for Friday!

    /

    Half the class will start on A, Half on B. We will rotate there after. Please be prepared to pick a part to get after first upon arrival.

    A. 2 rds

    77 Wall Balls 20/14 to 10’

    17 single db devils Press 50/35

    34 push-ups

    *modifications available both increasing difficulty and reducing. See whiteboard.

    B. Deadlift

    Every :90 x 15 min

    5 min @ 3 reps at 80-83%

    5 min @ 5 reps at 65-70%

    5 min @ 3 reps at 77-80%

  • Thursday, 01.14.21

    Team Thursday

    /

    AMRAP 10 alt 1:1

    5 clean and jerks 155.103

    7 bar lateral burpees

    9 box jump overs 24/20

    @11 min mark

    6 min clock to max clean and jerk

    Rest 3 min

    2 rds

    40 weighted Sit-ups 50/35#

    50 push-ups

    60 hang power cleans 95/63

  • Wed. 01.13.21

    A. For Time:

    75/60 cAl bike

    75 kb swings 70/53

    250 double unders

    75 goblet squats

    B. Weighted Pull / Chin – ups

    Every :90 x 10 (ish) sets of 2-5 reps

  • Tuesday, 01.12.21

    A1. TGU 2x each arm

    A2. Barbell bent over row x 6-8 Heavy

    X 4-5 sets

    B. Row / Bike

    500m or 1:45 on

    2 min rest between

    During that 2 min, building in . . .

    Strict Press:

    Heavy 5 rep

    Heavy 3 rep

    Heavy singles