7 Rounds for time(s):
200m run
5 Front Squat (from floor) – 225#/150#
Rest 2:00
Coach’s notes: Post times for each round and total working time to comments.
Important Reminder - Canada Holiday is Monday July 2, therefore a NEW holiday schedule will be in effect. Adult classes will be held at 9:30 am AND 10:30 am and [...]
1 round for time:
15Pull-ups
30 Sit ups
45 Squats
60 Double Unders
75 KB Swings -1.5/1.0 pood
60 Push ups
45 Pull-ups
30 Box Jumps - 30″/24″
15 Muscle ups
Coach’s notes: Post time to complete to comments.
Important Reminder - Canada Holiday is Monday July 2, therefore a NEW holiday schedule will be in effect. Adult classes will be held at 9:30 am AND [...]
10 rounds:
Run 60 m
Rest 2:00
Coach’s notes: Post fastest and slowest time to comments.
Important Reminder - Canada Holiday is Monday July 2, therefore a NEW holiday schedule will be in effect. Adult classes will be held at 9:30 am AND 10:30 am and 6:00 pm ONLY. CFC Kids class will be held as scheduled.
Anyone interested in [...]
10 rounds for meters:
Row 30 seconds
Rest 60 seconds
Coach’s notes: Post meters per round and total distance rowed to comments.
Important Reminder - Canada Holiday is Monday July 2, therefore a NEW holiday schedule will be in effect. Adult classes will be held at 9:30 am AND 10:30 am and 6:00 pm ONLY. CFC Kids class will [...]
A. Tall Snatch - 3 reps x 5 sets, rest 90 seconds
B. Snatch Balance - 2 reps x 5 sets, rest 90 seconds
C. Hang Snatch - 1 rep x 5 sets, rest 2:00
Coach’s notes: Post loads for all sets to comments.
Compare to April 24, 2012
A. 4 rounds for time:
400 m Run
40 Double Unders
B. 8 rounds for time:
200 m Run
15 DB Push Jerk - 45#/30#
Coach’s notes: Post times to complete A and B to comments.
1 round for time:
1 Rope Climb
10 Clean and Jerks - 200#/135#
2 Rope Climbs
8 Clean and Jerks
3 Rope Climb
6 Clean and Jerks
4 Rope Climbs
4 Clean and Jerks
5 Rope Climbs
2 Clean and Jerks
Coach’s notes: Post time to complete to comments.
A1. Back Squat - 5 reps x 5 sets @ 30X2, rest 2:00
A2. Bench Press - 4-5 reps x 5 sets @ 30X2, rest 2:00
Coach’s notes: Post loads for all sets to comments.
Compare to January 12, 2012
4 rounds for time(s):
100 m Farmer’s Walk - 2.0/1.0 pood
100 m Broad Jumps
100 m Walking Lunges
100 m Farmer’s Walk
Rest 3:00
Coach’s notes: Post time per set and total working time to complete to comments.
Compare to May 7, 2012
Complete for time:
800 m Row
30 Thrusters
800 m Run
-
Coach’s notes: Guys use 115# and gals 75# for thrusters. You can do the reps and/or exercises in any manner you choose. For example you could row 400m, do 15 thrusters, 400m run X 2. As long as you complete all reps and distances. Post time to complete [...]
A1. Deadlift - 5 reps x 5 sets, rest 2:00
Compare to April 16, 2012
A2. Weighted Pull up - 5 reps x 5 sets, rest 2:00
Compare to November 3, 2011
Coach’s notes: Post loads for all sets to comments.
10 rounds for reps:
Row 30 seconds (for calories)
AMRAP Toes to Bar 30 seconds
Rest 60 seconds
Coach’s notes: With a continuously running clock, row for 30 seconds, then switch to the bar and complete AMRAP toes to bar in the remainder of the minute. Rest 60 seconds and then start round 2. The clock does not stop. [...]
“Yasmin”
250 Wallballs for time
Coach’s notes: Post time to complete to comments.
Compare to May 14, 2009
Have your say! We need your input. CFC is looking to add another class time to our schedule and we’d like to know what you think. 10:30 am class Monday to Friday OR a noon class Monday to Friday. Please state [...]
A. Power Snatch - 2, 2, 2, 2, 2, 2
Compare to December 14, 2011
B. 21, 15, 9 rep rounds for time:
OHS - 95#/65#
GHD Sit-ups
Coach’s notes: Post loads for A and time to complete B to comments.
Have your say! We need your input. CFC is looking to add another class time to our schedule and we’d [...]
A. 5 rounds for time(s):
200 m Run
15 Box Jumps - 24″/20″
Rest 1:00
B. 5 rounds for time:
200 m Run
5 Tire Flips
Coach’s notes: Post time per set and total working time for A, and total time for B to comments.
Have your say! We need your input. CFC is looking to add another class time to our schedule [...]
Tabata Intervals for Reps:
1. SDLHP – 75#/45#
2. Med Ball Clean – 20#/14#
3. Barbell Shoulder Press – 75#/45#
4. Back (hip) Extension
Coach’s notes: Post reps per set, totals per exercise and total of all reps to comments.
Have your say! We need your [...]
As many rounds as possible in 20 minutes:
7 Knees to Elbows
7 Bar Facing Burpees
7 Deadlift - 225#/145#
Coach’s notes: Post rounds and reps completed to comments.
Compare to April 2, 2012
Have your say! We need your input. CFC is looking to add another class time to our schedule and we’d like to know what you think. 10:30 am [...]
A. Hang Clean - 2, 2, 2, 1, 1, 1, 1, rest 2-3 minutes
Compare to April 28, 2011
B. Front Squat - 5 reps x 5 sets, rest 2:00
Compare to March 9, 2012
Coach’s notes: Post loads for all sets to comments.
Have your say! We need your input. CFC is looking to add another class time to [...]
“Helen”
3 rounds for time:
400 m Run
21 KB Swings
12 Pull Ups
Coach’s notes: Weight for the kettlebell swings is 1.5 pood for guys and 1.0 pood for gals. Post time to complete to comments.
Compare to August 21, 2011
A1. Seated DB Shoulder Press - 8-10 reps x 5 sets @31×1, rest 90-120 seconds
A2. Box Jump - 3-5 reps (unbroken tempo) x 5 sets, rest 90-120 seconds
Notes: Increase height per set if you reach 5 reps. No pause on box or on floor.
B. 20, 16, 12, 8, 4 rep rounds for time:
Clap Push up
SDLHP [...]
3 rounds for time:
10 Deadlift - 300#/200#
20 Toes to Bar
30 Sit ups
40 Jumping Pull ups
50 Squats
Coach’s notes: Post time to complete to comments.
“Hope“
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The [...]
A. Thruster - 3, 3, 2, 1, 1, rest 2:00
B. Split Jerk - 2, 2, 2, 1, 1, 1, rest as needed
Coach’s notes: Post loads for all sets to comments.
400m run
800m run
1600m run
Coach’s notes: Choose your own rest between sets, but complete all 3 distances within 30 minutes. Post time for each distance to comments.
Compare to September 27, 2011
For time:
5 Rope Climbs
50 Push Press 95#/65#
1000 m Row
Coach’s notes: Post time to complete to comments.
Compare to May 25, 2012
OHS - 1, 1, 1, 1, 1, 1, 1
Coach’s notes: Post load for each set to comments.
Compare to March 3, 2011
All sets for time:
A. 50 - 2 Foot Vertical Jumps - 24″/18″ over 2 hand reach
B. 50 Push-ups
C. 50 Triple Unders
D. 50 SDLHP - 95#/65#
E. 50 Power Snatch - 85#/55#
Coach’s notes: Post time to complete each set. Rest as needed between sets, just get them all done.
Compare to February 13, 2012
5 rounds for times and load:
Run 400 m
Bench Press - 4-6 reps
Rest 3:00
Coach’s notes: Post times for all sets of 400 m run and loads and reps for all sets of bench. Increase load in bench each set if possible.
Compare to April 23, 2012
Pull-ups on the Minute
Coach’s notes: Pull-ups are chin breaking vertical plane over bar. Post number of minutes to comments.
Compare to October 20, 2010
CFC is excited to announce our first Olympic Lifting Club!! Meets will be on Saturdays starting today from 3-5 pm and will be hosted by National Level Olympic lifters Chris Lemky and Jesse [...]
5 rounds for time:
Run 400 m
10 Back Squat - 275#/175#
Rest 3:00
Coach’s notes: Post time per round and total working time to comments.
