“Kelly”

5 rounds for time:

400 m Run

30 Box Jumps

30 Wallballs

Coach’s notes:  Guys use 24″ for box jumps and gals use 20″.  For wallballs guys use 20 lb and gals 14 lb balls.  Post time to complete to comments. 

Compare to September 14, 2008

Next Saturday is the Fight Gone Bad fundraiser!  You can still register at www.fgb4.org and donate to a good cause.

                       Getting Ready for Fight Gone Bad IV from Sportsgrants on Vimeo.

“Flight Simulator”

for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

Coach’s notes:  This WOD was taken from Big Dawgs.  Thanks Fitz!  Post time to complete to comments.  You must stop between sets.  You cannot skip singles in between sets.

Reminder – Fight Gone bad fundraiser is happening Saturday, Sept. 26.  You can still register at www.fgb4.org to raise money for a good cause.  Remember donations are in USD.

7 rounds for load:

3 Power Snatch

6 OHS

9 Back Squat

Coach’s notes:  You cannot set the bar on the floor the entire set (Bear style).  The power snatch must be touch and go.  Rest as you see fit in between sets.  Post load for each set to comments.

Part 1 – Bench Press  3, 3, 3, 2, 2, 1, 1, 1

Part 2 – One Set of AMRAP Pull Ups

Coach’s notes:  Post load for eahc set to comments and number of reps achieved in pull ups.

As many rounds in 20 minutes of:

5 Knees to Elbows

10 Alternating Pistols

15 KB Swings

Coach’s notes:  Guys use 2 pood and gals 1.5 pood for KB swings.  Post time to complete to comments.

5 rounds for time(s):

Run 200 m

10 Ring Dips

15 SDLHP

20 GHD Sit Ups

Rest 2:00

Coach’s notes:  Guys use 95 lbs and gals 65 lbs for SDLHP.  Post times for each set and total to comments.

Power Clean  3, 3, 3, 3, 3, 3

Coach’s notes:  Post load for each set to comments.

Compare to March 31, 2009

Weighted Pull Ups  5, 5, 5, 5, 5, 5, 5

Coach’s notes:  Post load for each set to comments.

Today is the last day of the Basic Barbell certification so classes will be cancelled.  Regular class schedule will resume tomrrow.

3 new classes have been added to the class schedule.  Click here to view.

150 Broad Jumps for distance and time

Coach’s notes:  Post time to complete to comments and if you can figure it out, distance completed.

Compare to July 26, 2009

Reminder – CFC is hosting the Basic Barbell certification today and tomorrow therefore classes will be cancelled.  Regular classs schedule will resume Monday, Sept. 14.

Did you hear?  CFC added another 3 classes to the regular class schedule.  Check it out here.

“Michelle”

7 rounds for time:

25 DB Split jerk

25 Jumping Pull Ups

Coach’s notes:  Guys use 30 lb dumbbells for the split jerk and gals use 20 lb.  For the jumping pull ups, set the bar height so that your wrists are just above the bar.  Post time to complete to comments.

Compare to March 11, 2009

CFC just added three new classes to the schedule.  Click here to view.

Important Reminder – due to the upcoming Basic Barbell certification at CFC HQ Saturday’s and Sunday’s classes will be cancelled.  Thank you for your understanding.