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Monthly Archives: December 2009

Thursday, December 31, 2009

Toes to bar on the minute.

Coach’s notes:  Post rounds + reps completed to comments.

Today’s schedule will be a modfied class schedule due to the holiday.  A 9:30 am class and a 2:00 pm class will be available for member and drop in attendance.  Happy New Year’s!

Comments: 11

Wednesday, December 30, 2009

Part 1) Shoulder Press 3,3,3

Part 2) Push Press 2,2,2

Part 3) Push Jerk 1,1,1

Coach’s notes: Rest as needed. Post loads to comments.

Comments: 10

Tuesday, December 29, 2009

Cure SMA (Spinal Muscular Atrpohy): Awareness WOD 2009


Coach’s notes:  Please join us in doing a WOD in memorium and in efforts to raise awareness of SMA.  To learn more and to see what this year’s SMA Awareness WOD is, click on the above link.  Please post your WOD’s results on our site as well as the Cure SMA blog .  Thank you for your support!

Comments: 18

Monday, December 28, 2009

1 round for time:

500m row

25 Push-ups


50 Push-ups


25 Push-ups

500m row


Coach’s notes:   Guys use 95 lbs for SDLHP and gals 65. Post time to complete to comments.

Compare to May 13, 2009

Comments: 15

Sunday, December 27, 2009

10 sets for distance:

1:00 Row

1:00 Rest

Coach’s notes:  Post distance per row and total distance to comments. 

Compare to October 29, 2009

Comments: 7

Saturday, December 26, 2009

Barbell Tabatas


Tabata Deadlift 1 1/4 Bodyweight

Rest 3 minutes

Tabata Hang Clean 3/4 Bodyweight

Rest 3 minutes

Tabata Power Snatch 1/2 Bodyweight

Rest 3 minutes


 Coach’s notes: Post total reps for each Tabata interval and total reps.  Remember that the hang cleans are full squat catch and on the power snatch each rep must touch the ground (not a hang snatch) but catch as high as you like.

Classes will be running as regularly scheduled today until Dec. 30.  Holiday class schedule will resume again on Dec. 31.  Click here for more details.

Comments: 5

Friday, December 25, 2009

“FUCT” – 10 Rounds for reps:


1:00 Squats

1:00 Rest


Coach’s notes:  Post number of reps per round and total to comments.


 Compare to March 21, 2009


CFC will be closed today for the Christmas Day holiday.  We are open again Boxing Day and will be running regularly scheduled classes. 



Comments: 5

Thursday, December 24, 2009

Part 1) Snatch Balance  3,3,2,2,1,1,1

Part 2) Tabata Push-ups


Coach’s notes: Post loads for snatch balance and lowest Tabata round score for push-ups.

Holiday schedule reminder – Today a 9:30 am class and a 2:00 pm class is available for member and drop in attendance.  Happy holidays!

HAPPY NEW YEAR!!  Effective Jan. 1, 2010, CFC will be offering Open Gym time.  Click here for more details. 

Comments: 12

Wednesday, December 23, 2009

“Fight Gone Bad”

3 rounds of time:


Sumo Deadlift High Pull

Box Jumps

Push Press

Row (calories)

Coach’s notes:  For FGB move from each of five stations after a minute.  The clock does not reset or stop between exercises.  This is a five minute round from which a one minute break is allowed before repeating.  On call of  “rotate”, the athletes move to the next station immediately for best score.  One point is given for each rep, except on the rower where each calorie is one point.  Guys use 20 lbs and gals use 14 lbs for the wallballs, 75 lbs and 55 lbs for the SDLHP and push press.  Box jumps are 20″ for all.  Add your points and post them to comments.

Compare to September 26, 2009

Comments: 15

Tuesday, December 22, 2009

With a 15 minute time limit:

150 KB Swings

AMRAP Jumping Burpees


Coach’s notes:  Guys use 1.5 pd, gals use 1 pd for KB swings.  Jumping burpees to 6” above reach.  Post number of jumping burpees to comments.

Comments: 14