Basic everyday WODs.
Go Wendi! Kettlebell swings
Warm up
Run 400 m or row 500 m
then 2 rounds of
10 squats
10 push-ups
Skill
10 min of double under work
Conditioning
20 Min AMRAP of
5 Ring dips
10 Wall Balls (20 / 14 lbs)
15 Kettlebell swings (53 / 35 lbs)
Don’t be the same, be better.
Amelia is back!
Warm up
Run 400 m or row 500 m
then 2 rounds of
10 Overhead squats w/ pvc
10 Push-ups
Strength
In 18 min, establish 1 RM push press
Conditioning
21-15-9 rep rounds of
Push presses @ 50% 1 RM
Bar over burpees
We are what we think. All that we are arises with our thoughts. With our thoughts, we make the world.
Snatches in Snatchville, TN
Warm up
5 min of jump rope
(work on double unders)
Group mobility
Skill
Max vertical jump
Conditioning
7 rounds for time of:
5 Hang power snatches (145 / 95 lbs)
9 Pull ups
200 m run
If you don’t like something, change it. If you can’t change it, change your attitude. -Dr. Maya Angelou
Warm up
Run 400 m or row 500 m
then 2 rounds of:
6 Push ups
9 Squats
12 Sit ups
Group Mobility
Strength
Front squat 1-1-1-1-1
Conditioning
10-9-8-7-6-5-4-3-2-1 rep rounds of
Front squats @ 50% 1RM
Toes to bar
The most rewarding things you do in life are often the ones that look like they cannot be done. -Arnold Palmer
Bob is back!
Workout of the Day
NO 10 AM CLASS TODAY! It has been moved to 8 AM, as we are hosting a seminar all day starting at 9 AM.
3 Rounds for time of:
15 Deadlifts
15 Box jumps
400 m Run
Nancy doing some snatches!
Warm up
5 min of jump rope (work on double unders, speed steps)
Group Mobility
Strength
Snatch complex
Every 45 seconds for 12 min
Conditioning
5 rounds for time of:
200 m run
24 Jumping lunges
10 Burpees
**10 min cap**
Quality means doing it right when no one is looking. – Henry Ford
Whitney doing turkish get ups
Warm up
Run 400 m or Row 500 m
20 Shoulder touches
Group mobility
Skill
Turkish get-ups (work up to a heavy weight)
12-15 reps each arm
Conditioning
21-18-15-12-9-6-3-1
Thrusters (95 / 65 lbs)
Chest to bar pull-ups
Some people want it to happen, some wish it would happen, others make it happen. -Michael Jordan
Happy Bday, Ashley!
Warm up
Run 400 m or Row 500 m
then 2 rounds of
10 Squats
10 Sit-ups
10 Ring rows
Strength
Deadlift 5-5-5-5-5
Conditioning
In 10 minutes
Run 800 m
then, with the remainder of the 10 min
complete as many rounds as possible of:
12 KB Snatches – 6 each arm (53 / 35 lbs)
36 Double unders
I am not discouraged, because every wrong attempt discarded is another step forward. – Thomas Edison
Clean and Jerks
Warm up
5 min of jump rope (work on double unders, speed steps)
Group Mobility
Skill
Kipping
Conditioning
For time, complete the following:
60 Wall-balls (20 / 14 lbs)
120 ft Broad-jumps
20 Power clean & jerks (135 / 95 lbs)
120 ft Broad-jumps
60 Wall-balls
Stand up to your obstacles & do something about them. You will find that they haven’t half the strength you think they have. -Norman Peale
Click HERE for upcoming events and our holiday schedule.
Just another Monday at CFF
Mike’s Birthday WOD
Strength
Front Squat: 3-3-3-3-3
Conditioning
10 min AMRAP:
10 Kettlebell Swings (53#/35#)
10 Wallball Situps (20#/14#)
10 Hand-release Push Ups
Decide today to make this coming week as productive and fruitful as possible. Devise a plan and achieve it. No excuses. Promise yourself success.