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170524 (Wednesday)



Push Jerk 5×2

Increase weight each set, working up to a heavy double.



3 rounds for time:
10 Hang Power Cleans (135/95)
400m Run


170523 (Tuesday)



EMOM 10:
Row 100m




3 Snatch 135/95
1 Muscle-Up
12 Wallballs 20/14 10/9



Spend 1 minute in the following poses:
Pigeon (1 min each side)
Upward-Facing Dog
Forward Fold


170522 (Monday)



Pause Back Squat (2 sec pause at bottom)
5 reps @ 60% of BS 1RM
5 reps @ 70%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%



“Death by Pullup”

With a running 20:00 clock, do one pullup the first minute, two pullups the second minute, three pullups the third minute, etc… continuing as long as you are able. Break the work up into multiple sets each minute as needed.


170520 (Weekend)


Saturday – Partner WOD

In teams of 2, AMRAP 28:
10 Box Jumps (24/20)
8 Wallballs (20/14) (10′ all)
6 Shoulder to Overhead (135/95)
4 Burpee Pullups
100m Sprint

One partner works at a time, alternating movements.



Sunday – Hero WOD


21-15-9-9-15-21 for time:
Deadlift 225/155


U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.


170519 (Friday)



“The Bear Complex”

Each round is 7 unbroken sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Take 5 attempts, going for Max Load. You must hold onto the bar for the entire round for it to count.



For time:
100 Abmat Situps


170518 (Thursday)



EMOM 10:
1 Squat Snatch @ 80-85% 1RM



For time:

3 rounds of:
20 Standing Front Rack Lunges (135/95)
10 Chest to Bar Pullups
400m Run

Time includes the cashout run!



Reclined Spinal Twist – Spend 1:00 on each side.

Reclined Spinal Twist


170517 (Wednesday)



Every 2 minute for 10 minutes:
Run 200m


Benchmark WOD


21-15-9 for time:
Clean (135/95)
Ring Dips



For quality:
30 Reverse Burpees


CFC Community Group on Facebook

3 days ago

Kayla Donahue

Don't forget! Yoga tonight right after open gym. Start time right before/around 6:30! ... See MoreSee Less

1 week ago

Joy Taylor

Me, after 3 days away from the gym: ... See MoreSee Less

Me, after 3 days away from the gym:
Steve Walker and his babes...

Comment on Facebook


Omg!!!! Adorable❤❤❤

Unbearable cuteness!

This is everything.

Charlie's so big and Smalls is just straight chillin ❤❤❤❤

You look like you're ready to do the cutest "goblet" squats EVER!

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