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Interim Week WOD #2:

CFFM WOD Tuesday 3.28.17.
3 RFT of:
20 Ring Dips.
20 Goblet Squats @ 16k/24k.
20 KBS @ 16k/24k.
20 Toes-2-Bar.
Run the U.

Interim Week WOD #2:

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CFFM WOD Tuesday 3.28.17. 3 RFT of: 20 Ring Dips. 20 Goblet Squats @ 16k/24k. 20 KBS @ 16k/24k. 20 Toes-2-Bar. Run the U.

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The Open is over! Interim week WOD #1:

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CFFM WOD Monday 3.27.17. Three rounds for reps of: 1-minute of Power Cleans @ 95lbs/135lbs. Rest 1-minute. 1-minute of Chest-2-Bar Pull Ups. Rest 1-minute. 1-minute of Burpees over the bar. Rest 1-minute. *Score total reps.

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17.5 is … exactly what we thought it would be

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CFFM WOD Friday 3.24.17 17.5 10 rounds for time of: 9 thrusters 35 double-unders Men use 95 lb. Women use 65 lb. *40-min time cap. WORKOUT STANDARDS AND SCORECARD (link opens in new window)

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Open Gym, Mobility & Movement Prep for 17.5

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CFFM WOD Thursday 3.23.17. Open Gym Hours 6am ~ 9am & 4pm ~ 8pm. Come in to make up a workout from earlier in the week OR get some help from a coach with some active mobilization and movement prep techniques to make sure you are ready for 17.5! These techniques include: Instrument Assisted Soft Tissue Mobilization (IASTM), VooDoo Flossing (Compressive Tacking/Mobility), PNF Stretching, Body Tempering & EMS (Electric Muscle Stimulation). Do you have some “sketchy” or “sticky” muscles or joints? Are you in pain? Come join us and learn first hand how joining the Tempering Club could drastically improve your quality of training and...

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Hump Day HIIT Class!

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Wednesday 3.22.17 ~ HIIT (High Intensity Interval Training) Fight Gone Bad Format. Three rounds for reps of: Station 1) Calorie Row Station 2) Kettlebell Swing @ 16k/24k Station 3) Squat Plate Press @ 25lb/45lb Station 4) Slam Ball @ 20lbs/30lbs. Station 5) Pull Ups In this workout you 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 must move to next station immediately for best...

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Double your fun, Tuesday partner WOD!

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CFFM WOD Tuesday 3.21.17. ~ Aerobic Conditioning/Partner WOD. For time complete: 10-9-8-7-6-5-4-3-2-1 rep rounds of: Push Press @ 65lb/95lb. Box Jump @ 20″/24″. Run the “U” (together). 10-9-8-7-6-5-4-3-2-1 rep rounds of: Sumo DL High Pull @ 65lb/95lb. Burpees. Run the “U” (together). *Partners alternate work, performing all reps.

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Post 17.4 therapy… one more to go!

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CFFM WOD Monday 3.20.17. ~ Strength/Power. 1.) Establish a 3-RM hang power clean. *Within 15-min. 2.) Back Squat 1 x AMAP @ 80%. *Refer to 2.20.17./3.6.17. 3.) Bent Over Row 10, 10, 10, 10, AHAP. 4.) Russian Twists, collect 50 reps.

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I called it … here we go 16.4, I mean 17.4!

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CFFM WOD Friday 3.17.17. 17.4 (is 16.4) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target WORKOUT STANDARDS, DESCRIPTION AND SCORECARD (link opens in new...

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Open Gym, Active Recovery/Mobility for 17.4

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CFFM WOD Thursday 3.16.17. Open Gym Hours 6am ~ 9am & 4pm ~ 8pm. Come in to make up a workout from earlier in the week OR get some help from a coach with some active mobilization and movement prep techniques to make sure you are ready for 17.4! These techniques include: Instrument Assisted Soft Tissue Mobilization (IASTM), VooDoo Flossing (Compressive Tacking/Mobility), PNF Stretching, Body Tempering & EMS (Electric Muscle Stimulation). Do you have some “sketchy” or “sticky” muscles or joints? Are you in pain? Come join us and learn first hand how joining the Tempering Club could drastically improve your quality of training and...

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Team WOD Wednesday

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CFFM WOD Wednesday 3.15.17. *Compare to 1.21.15/1.14.16* Teams of 2-4 will compete in the following events: 1.) Bench Press max tonnage in 12-minutes. Two-minute break, then… 2.) Row max distance (kilometers) in 12-minutes.

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