ANNOUNCEMENTS
● CFC partners with SugarWOD for workout and progress tracking! Install and use this free iPhone/Android app to log and track your workouts. Click here or the image below to learn how to get started with SugarWOD.
Wednesday, Jan 26
Workout of the Day
Warm-Up (Not Scored)
3 SETS (7:00 CAP)
1:00 Row
8 Bootstrappers
8 Deadbugs
8 Up-Downs
8/8 DB Arnold Press
1:00 Row
8 Bootstrappers
8 Deadbugs
8 Up-Downs
8/8 DB Arnold Press
Barbell (Load)
ON A 15:00 RUNNING CLOCK...
Build to a Heavy 5-Rep Push or Split Jerk*
*Option to use either or both Jerk Options within same set.
(Score is Weight)
Build to a Heavy 5-Rep Push or Split Jerk*
*Option to use either or both Jerk Options within same set.
(Score is Weight)
"PUSH. PULL." (Time)
FOR TIME*
3-6-9-12-9-6-3
• Push Jerk (155/105)|(115/75)
*15 Cal Row After Every Set
(Score is Time)
3-6-9-12-9-6-3
• Push Jerk (155/105)|(115/75)
*15 Cal Row After Every Set
(Score is Time)
Optional Cool Down (Other / Text)
FOR RECOVERY
5:00 Nasal Breathing Row (EZ)*
*To be performed ASAP after completing the workout.
(No Measure)
5:00 Nasal Breathing Row (EZ)*
*To be performed ASAP after completing the workout.
(No Measure)
Tuesday, Jan 25
Workout of the Day
Warm-Up (Not Scored)
AMRAP x 5 MINUTES
:30 Bike @ Mod Pace
10 Plank to Pike
10 Banded Pull Aparts
10 Step-Ups
Into...
AMRAP x 5 MINUTES
:30 Bike @ Hard Pace
10 Banded Strict Press
10 Box Jumps
10 Ring Rows
:30 Bike @ Mod Pace
10 Plank to Pike
10 Banded Pull Aparts
10 Step-Ups
Into...
AMRAP x 5 MINUTES
:30 Bike @ Hard Pace
10 Banded Strict Press
10 Box Jumps
10 Ring Rows
Workout (Reps)
EMOM x 24 MINUTES*
MIN 1 - 15/12 Cal Bike
MIN 2 - Max Strict Pull-Ups or Max Push-Ups
MIN 3 - Max Burpee Box Crawl Overs (30/24)|(24/20) or Max Burpee Box Jump Overs (24/20)
MIN 4 - REST
*Athletes can mix and match the movements in Min 2 & 3 throughout the EMOM.
(Score is Reps)
MIN 1 - 15/12 Cal Bike
MIN 2 - Max Strict Pull-Ups or Max Push-Ups
MIN 3 - Max Burpee Box Crawl Overs (30/24)|(24/20) or Max Burpee Box Jump Overs (24/20)
MIN 4 - REST
*Athletes can mix and match the movements in Min 2 & 3 throughout the EMOM.
(Score is Reps)
Monday, Jan 24
Workout of the Day
Warm-Up (Not Scored)
1:00 Walking Lunges w/ Arm Crosses
1:00 Slow PVC Passes
1:00 Perfect Air Squat w/ Wide Grip Press at Bottom*
*Squat down with PVC on shoulders, at the bottom of the squat…press the PVC to the OH position then pull back down, stand. Repeat for the rest of the minute.
-Quick Rest (grab/pick-up barbell)-
AMRAP x 3 MINUTES
10 Jumping Jacks
5 Behind Neck Wide Grip OH Press (w/ barbell)
10 Alt. Groiners
1:00 Slow PVC Passes
1:00 Perfect Air Squat w/ Wide Grip Press at Bottom*
*Squat down with PVC on shoulders, at the bottom of the squat…press the PVC to the OH position then pull back down, stand. Repeat for the rest of the minute.
-Quick Rest (grab/pick-up barbell)-
AMRAP x 3 MINUTES
10 Jumping Jacks
5 Behind Neck Wide Grip OH Press (w/ barbell)
10 Alt. Groiners
Strength (Load)
3x6
Overhead Squat
* All working sets @ Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 85%. Focus on perfect movement.
** As always, if OHS isn't appropriate for you today, perform Front Squats as a substitute.
Week 4 of 8
(Score is Weight)
Overhead Squat
* All working sets @ Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 85%. Focus on perfect movement.
** As always, if OHS isn't appropriate for you today, perform Front Squats as a substitute.
Week 4 of 8
(Score is Weight)
Workout (Time)
5 ROUNDS FOR TIME
6 Power Snatches (115/75)|(75/55)
8 Alt. Back Rack Lunges*
10 Overhead Squats
*Each step = 1 Rep
(Score is Time)
6 Power Snatches (115/75)|(75/55)
8 Alt. Back Rack Lunges*
10 Overhead Squats
*Each step = 1 Rep
(Score is Time)
Sunday, Jan 23
Workout of the Day
Warm-Up (Not Scored)
ON A 5:00 RUNNING CLOCK...
20 Alt. Standing Quad Stretch
10 Alt. Knee Hugs
5 Inch Worms w/o Push-Up
10 Push-Up to Pike
10 Slow Sumo Banded Good Mornings
20 Banded Face Pulls
Immediately into…
“ROWLING” (ON A 10:00 RUNNING CLOCK)
20 Alt. Standing Quad Stretch
10 Alt. Knee Hugs
5 Inch Worms w/o Push-Up
10 Push-Up to Pike
10 Slow Sumo Banded Good Mornings
20 Banded Face Pulls
Immediately into…
“ROWLING” (ON A 10:00 RUNNING CLOCK)
DORK (Time)
6 rounds for time:
• 60 Double Unders
• 30 Kettlebell Swings (53/35)
• 15 Burpees
Compare to March 7th, 2021.
• 60 Double Unders
• 30 Kettlebell Swings (53/35)
• 15 Burpees
Compare to March 7th, 2021.
Finisher (Time)
ON A 5:00 RUNNING CLOCK...
Max Plank*
*Any variety. Score is total time spent in plank.
(Score is Time)
Max Plank*
*Any variety. Score is total time spent in plank.
(Score is Time)
Saturday, Jan 22
Workout of the Day
Warm-Up (Not Scored)
LINE DRILLS (4:00 Max)
25’ Knee Hugs
25’ Quad Pulls
25’ Toe Walk
25’ Heel Walk
25’ Toy Soldiers
25’ Samson Lunges
25’ High Knees
25’ Butt Kickers
Into…
AMRAP x 5 MINUTES*
100m Run
10 Air Squats
10 Step Ups
*At 2:30 mark, swap to:
100m Run
10 MB Thrusters
10 Box Jumps
25’ Knee Hugs
25’ Quad Pulls
25’ Toe Walk
25’ Heel Walk
25’ Toy Soldiers
25’ Samson Lunges
25’ High Knees
25’ Butt Kickers
Into…
AMRAP x 5 MINUTES*
100m Run
10 Air Squats
10 Step Ups
*At 2:30 mark, swap to:
100m Run
10 MB Thrusters
10 Box Jumps
Partner Workout (Rounds + Reps)
IN TEAMS OF 2...
AMRAP x 30 MINUTES*
400m Run
60 Box Jumps (24/20)
60 Wall Balls (20/14)|(14/10)
*Partner 1 works while Partner 2 rests. Alternate as needed on the BJ and WB. Partners run the 400m together carrying the ball. Ball can be passed back and forth as needed.
(Score is Rounds + Reps)
AMRAP x 30 MINUTES*
400m Run
60 Box Jumps (24/20)
60 Wall Balls (20/14)|(14/10)
*Partner 1 works while Partner 2 rests. Alternate as needed on the BJ and WB. Partners run the 400m together carrying the ball. Ball can be passed back and forth as needed.
(Score is Rounds + Reps)
Solo Option ("Kelly") (Time)
5 rounds for time of:
• 400m run
• 30 Box Jumps 24/20"
• 30 Wall Balls
STRICT 30:00 time cap today. Scale accordingly.
• 400m run
• 30 Box Jumps 24/20"
• 30 Wall Balls
STRICT 30:00 time cap today. Scale accordingly.
Friday, Jan 21
Workout of the Day
Warm-Up (Not Scored)
2 Sets
5 Inch worms + Downward Dog
10 Deadlifts
10 High Pulls
10 Elbow Punches
Into…
2 Sets
5 Broad Jumps
5 Dynamic Push-Ups *
5 Muscle Cleans
5 Strict Press
*Athletes aggressively push through the floor on the way up. Ideally hands are coming off the ground a bit, but it's not necessarily a requirement.
5 Inch worms + Downward Dog
10 Deadlifts
10 High Pulls
10 Elbow Punches
Into…
2 Sets
5 Broad Jumps
5 Dynamic Push-Ups *
5 Muscle Cleans
5 Strict Press
*Athletes aggressively push through the floor on the way up. Ideally hands are coming off the ground a bit, but it's not necessarily a requirement.
Barbell (Load)
ON A 16:00 RUNNING CLOCK...
Build to a Heavy 2-Rep Power Clean + Push Jerk
(Score is Weight)
Build to a Heavy 2-Rep Power Clean + Push Jerk
(Score is Weight)
THE CALI BEAR (Load)
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)*
Score is load. Please also note rounds completed.
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanic
1 Power Clean & Jerk (225/155)|(155/105)*
Score is load. Please also note rounds completed.
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanic
Thursday, Jan 20
Workout of the Day
Warm-Up (Not Scored)
3 ROUNDS
1:00 Bike
20 Crunches
15 Banded Pull Aparts
10 Scap Pull-Ups*
5 Ring Rows w/ Pause at Top
*1st Round perform 10 Scap Pull-Ups
2nd Round perform 5 Hanging Shoulder Circles Forward, and 5 Backwards
3rd Round perform 10 Small Kip Swings
1:00 Bike
20 Crunches
15 Banded Pull Aparts
10 Scap Pull-Ups*
5 Ring Rows w/ Pause at Top
*1st Round perform 10 Scap Pull-Ups
2nd Round perform 5 Hanging Shoulder Circles Forward, and 5 Backwards
3rd Round perform 10 Small Kip Swings
Skill (Other / Text)
ON A 10:00 RUNNING CLOCK...
Practice Kipping and Butterfly C2B Pull-Ups
(No Measure)
Practice Kipping and Butterfly C2B Pull-Ups
(No Measure)
Workout (Rounds + Reps)
2 SETS
AMRAP x 8 MINUTES
15/12 Cal Bike
10 Chest to Bar Pull-Ups
15 Abmat Situps
*Pick up where you left off.
-Rest 2:00 b/t Sets-
(Score is Rounds + Reps)
AMRAP x 8 MINUTES
15/12 Cal Bike
10 Chest to Bar Pull-Ups
15 Abmat Situps
*Pick up where you left off.
-Rest 2:00 b/t Sets-
(Score is Rounds + Reps)
Wednesday, Jan 19
Workout of the Day
Warm-Up (Not Scored)
2 ROUNDS
20 Mountain Climbers
10 PVC Pass Through
10 Jumping Squats
1-2 ROUNDS
10 Up-Downs
5 PVC Wide Push Press (Behind Neck)
5 PVC OHS
20 Mountain Climbers
10 PVC Pass Through
10 Jumping Squats
1-2 ROUNDS
10 Up-Downs
5 PVC Wide Push Press (Behind Neck)
5 PVC OHS
Strength (Load)
4x3
Overhead Squat
* All working sets @ Heavy weight. If you have a 1RM OHS, this should be roughly 90+%. Focus on perfect movement.
** If you can't/shouldn't perform OHS today, substitute Front Squats.
Week 3 of 8
(Score is Weight)
Overhead Squat
* All working sets @ Heavy weight. If you have a 1RM OHS, this should be roughly 90+%. Focus on perfect movement.
** If you can't/shouldn't perform OHS today, substitute Front Squats.
Week 3 of 8
(Score is Weight)
Workout (Time)
3 ROUNDS FOR TIME
15 Bar Facing Up-Downs
5 Hang Squat Snatch (135/95)|(95/65)
(Score is Time)
15 Bar Facing Up-Downs
5 Hang Squat Snatch (135/95)|(95/65)
(Score is Time)
Optional Finisher (Time)
3 ROUNDS FOR TIME
50 Air Squats
15 Hand Release Push-Ups
(Score is Time)
50 Air Squats
15 Hand Release Push-Ups
(Score is Time)
Powered by SugarWOD
[custom-facebook-feed]