ANNOUNCEMENTS
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Monday, May 23
Workout of the Day
Warm-Up (Not Scored)
1:30 Cal Bike (EZ-MOD Pace)
Into…
2-3 ROUNDS
5/5 Wrist Circles (5 Clockwise/ 5 Counter Clockwise)
8 Reverse Lunges*
6 Up-Downs + Scap Push-Up
4 Push-Up to Pike
*R2+ switch to Empty Bar Front Rack Reverse Lunges.
Into…
1:30 Cal Bike (MOD-HARD Pace)
Into…
2-3 ROUNDS
5/5 Wrist Circles (5 Clockwise/ 5 Counter Clockwise)
8 Reverse Lunges*
6 Up-Downs + Scap Push-Up
4 Push-Up to Pike
*R2+ switch to Empty Bar Front Rack Reverse Lunges.
Into…
1:30 Cal Bike (MOD-HARD Pace)
Strength (Load)
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%
Bench Press*
*Based off of 90% of Heavy 1-Rep
Week 4 of 9
(Score is Weight)
1x3 @ 85%
1x1+ @ 95%
Bench Press*
*Based off of 90% of Heavy 1-Rep
Week 4 of 9
(Score is Weight)
Workout (Rounds + Reps)
AMRAP x 6 MINUTES
10 Alt. Front Rack Reverse Lunges (95/65)|(65/45)
8/6 Cal Bike
6 Up-Downs
-Rest 1:30-
AMRAP x 6 MINUTES
10 Bar Facing Up-Downs
8/6 Cal Bike
6 Alt. Front Rack Reverse Lunges (135/95)|(95/65)
(Score is Total Rounds + Reps)
10 Alt. Front Rack Reverse Lunges (95/65)|(65/45)
8/6 Cal Bike
6 Up-Downs
-Rest 1:30-
AMRAP x 6 MINUTES
10 Bar Facing Up-Downs
8/6 Cal Bike
6 Alt. Front Rack Reverse Lunges (135/95)|(95/65)
(Score is Total Rounds + Reps)
Sunday, May 22
Workout of the Day
Warm-up (Not Scored)
200m Jog
then...
AMRAP x 3 MINUTES
5 Ring Rows
5 Push-Up to Pike
3 Lunge + Lunge + Air Squat
Into
AMRAP x 3 MINUTES
5 Jumping Pull-Ups or Ring Rows
5 HR Push-Ups
7 Air Squats
then...
AMRAP x 3 MINUTES
5 Ring Rows
5 Push-Up to Pike
3 Lunge + Lunge + Air Squat
Into
AMRAP x 3 MINUTES
5 Jumping Pull-Ups or Ring Rows
5 HR Push-Ups
7 Air Squats
Running Test (Meters)
AMRAP 8:
Running for meters
How many meters can you run in 8 minutes?
Running for meters
How many meters can you run in 8 minutes?
Candy (Time)
5 rounds for time of:
• 20 pull-ups
• 40 push-ups
• 60 squats
Time cap: 30 mins
• 20 pull-ups
• 40 push-ups
• 60 squats
Time cap: 30 mins
Saturday, May 21
Workout of the Day
Warm-Up (Not Scored)
1 ROUND
100 Run
5 Push-Up to Pike
10 Cossack Squats
10 Scap Pull-Ups
10 Ring Rows
Into…
1 ROUND
8 Wall Ball Front Squats
8 Elbow Punches
8 Strict Press
8 Small Kip Swings
Into…
1 ROUND
6 Wall Balls
6 BB Muscle Clean
6 BB Push Press
6 Big Kip Swings
100 Run
5 Push-Up to Pike
10 Cossack Squats
10 Scap Pull-Ups
10 Ring Rows
Into…
1 ROUND
8 Wall Ball Front Squats
8 Elbow Punches
8 Strict Press
8 Small Kip Swings
Into…
1 ROUND
6 Wall Balls
6 BB Muscle Clean
6 BB Push Press
6 Big Kip Swings
Partner Workout (Rounds + Reps)
IN TEAMS OF 2...
AMRAP x 24 MINUTES*
30 Wall Balls (20/14)|(14/10)
20 Push Jerks (155/105)|(115/75)
30 Chest to Bar Pull-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
AMRAP x 24 MINUTES*
30 Wall Balls (20/14)|(14/10)
20 Push Jerks (155/105)|(115/75)
30 Chest to Bar Pull-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Solo Option (Rounds + Reps)
2 SETS*
AMRAP x 12 MINUTES
14 Wall Balls (20/14)|(14/10)**
7 Push Jerks (155/105)|(115/75)
14 Chest to Bar Pull-Ups
-Rest 2:00 b/t Sets-
*Reset from the start.
**Add 7 Wall Ball Reps after each full round.
(Score is Lowest Rounds + Reps)
AMRAP x 12 MINUTES
14 Wall Balls (20/14)|(14/10)**
7 Push Jerks (155/105)|(115/75)
14 Chest to Bar Pull-Ups
-Rest 2:00 b/t Sets-
*Reset from the start.
**Add 7 Wall Ball Reps after each full round.
(Score is Lowest Rounds + Reps)
Friday, May 20
Workout of the Day
Warm-Up (Not Scored)
AMRAP x 7 MINUTES
1:00 Bike (Increasing Pace)
10 Box Step-Ups*
5/5 Staggered Stance Good Mornings (BB Optional)
10 Barbell RDL
*Round 1- Box Step-Ups
Round 2 - Half Box Jumps
Round 3+ Box Jump Overs
1:00 Bike (Increasing Pace)
10 Box Step-Ups*
5/5 Staggered Stance Good Mornings (BB Optional)
10 Barbell RDL
*Round 1- Box Step-Ups
Round 2 - Half Box Jumps
Round 3+ Box Jump Overs
Strength (Load)
1x3 @ 70%
1x3 @ 80%
1x3 @ 90%
Deadlift*
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight)
1x3 @ 80%
1x3 @ 90%
Deadlift*
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight)
Workout (Time)
FOR TIME
35/28 Cal Bike
Into...
3 ROUNDS
30 Box Jump Overs (24/20)
10 Deadlifts (255/175)|(175/115)
Into...
35/28 Cal Bike
(Score is Time)
35/28 Cal Bike
Into...
3 ROUNDS
30 Box Jump Overs (24/20)
10 Deadlifts (255/175)|(175/115)
Into...
35/28 Cal Bike
(Score is Time)
Optional Finisher (Other / Text)
2-3 SETS
12-15 Barbell Rollouts
:45 Side Plank (R)
:45 Side Plank (L)
-Rest As Needed b/t Sets-
(No Measure)
12-15 Barbell Rollouts
:45 Side Plank (R)
:45 Side Plank (L)
-Rest As Needed b/t Sets-
(No Measure)
Thursday, May 19
Workout of the Day
Warm-Up (Not Scored)
AMRAP x 3 MINUTES
10 Lunges with PVC Pass Through
10 PVC RDL
10 Slow Tuck-Ups
10 Push-Up to Pike
Into…
AMRAP x 4 MINUTES
8 Kip Swings
8 Strict Knee Raises
8 Barbell Back Squats
8 Barbell Behind the Neck Press
10 Lunges with PVC Pass Through
10 PVC RDL
10 Slow Tuck-Ups
10 Push-Up to Pike
Into…
AMRAP x 4 MINUTES
8 Kip Swings
8 Strict Knee Raises
8 Barbell Back Squats
8 Barbell Behind the Neck Press
Strength (Load)
EVERY 1:30 x 5 SETS*
1 Hang Power Snatch
+
1 Power Snatch
*Start Light-Moderate and build up to a Moderate-Heavy weight.
(Score is Weight)
1 Hang Power Snatch
+
1 Power Snatch
*Start Light-Moderate and build up to a Moderate-Heavy weight.
(Score is Weight)
Workout (Rounds + Reps)
1.) AMRAP x 8 MINUTES
3 Power Snatches (135/95)|(95/65)
6 Alt. Back Rack Lunges
9 Toes to Bar
(Score is Rounds + Reps)
-Rest 2:00 b/t Part 1 & Part 2-
3 Power Snatches (135/95)|(95/65)
6 Alt. Back Rack Lunges
9 Toes to Bar
(Score is Rounds + Reps)
-Rest 2:00 b/t Part 1 & Part 2-
Workout (Time)
2.) FOR TIME
6-9-12-9-6
Power Snatches (95/65)|(65/45)
Alt. Back Rack Lunges
Toes to Bar
(Score is Time)
6-9-12-9-6
Power Snatches (95/65)|(65/45)
Alt. Back Rack Lunges
Toes to Bar
(Score is Time)
Wednesday, May 18
Workout of the Day
Warm-Up (Not Scored)
2 ROUNDS
30 Mountain Climbers
10 Up-Down +Scap Push-Ups
30 Russian Twists
5 Push-Ups to Pike
Into…
1-2 ROUNDS
30 Crossbody Mountain Climbers
10 Wide Stance Up-Downs*
8 Hand Release Push-Up
*Start with feet wide and jump back to a wide stance. A wider base allows you to cycle down and up faster!
30 Mountain Climbers
10 Up-Down +Scap Push-Ups
30 Russian Twists
5 Push-Ups to Pike
Into…
1-2 ROUNDS
30 Crossbody Mountain Climbers
10 Wide Stance Up-Downs*
8 Hand Release Push-Up
*Start with feet wide and jump back to a wide stance. A wider base allows you to cycle down and up faster!
Strength (Load)
1x3 @ 70%
1x3 @ 80%
1x3 @ 90%
Bench Press*
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight)
1x3 @ 80%
1x3 @ 90%
Bench Press*
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight)
Workout (Reps)
EMOM x 16 MINUTES
MIN 1&2 - AMRAP of Triplet* (Goal is 2+)
MIN 3 - Max Strict Ring Dips
MIN 4 - Rest
*1 Round of Triplet is...
6 Hand Release Push-Ups
12 Up-Downs
24 Alt V-Ups
(Score is Total Ring Dips)
MIN 1&2 - AMRAP of Triplet* (Goal is 2+)
MIN 3 - Max Strict Ring Dips
MIN 4 - Rest
*1 Round of Triplet is...
6 Hand Release Push-Ups
12 Up-Downs
24 Alt V-Ups
(Score is Total Ring Dips)
Tuesday, May 17
Workout of the Day
Warm-Up (Not Scored)
2 ROUNDS
30 High Jump Single Unders
7 Bent Knee Sit-Ups
7 KB Deadlifts
7 Scap Pull-Ups
Into…
2 ROUNDS
30 Fast Single Unders
7 Straight Leg Sit-Ups
7 KB Clean & Press
7 Scap Pull-Ups
Into…
1-2 ROUNDS (Time Permitting)
20 Double Unders
5 Butterfly Sit-Ups
5 KB Swings
5 Wide Grip Ring Rows
30 High Jump Single Unders
7 Bent Knee Sit-Ups
7 KB Deadlifts
7 Scap Pull-Ups
Into…
2 ROUNDS
30 Fast Single Unders
7 Straight Leg Sit-Ups
7 KB Clean & Press
7 Scap Pull-Ups
Into…
1-2 ROUNDS (Time Permitting)
20 Double Unders
5 Butterfly Sit-Ups
5 KB Swings
5 Wide Grip Ring Rows
Skill (Other / Text)
ON A 10:00 RUNNING CLOCK...
Practice Rope Climbs*
*Focus on the J-Technique and specifically Knees to Elbow before clamping with feet.
(No Measure)
Practice Rope Climbs*
*Focus on the J-Technique and specifically Knees to Elbow before clamping with feet.
(No Measure)
Workout (Rounds + Reps)
AMRAP x 18 MINUTES
60 Double Unders
40 Sit-Ups
20 KB Swings (53/35)
5 Rope Climbs
(Score is Rounds + Reps)
60 Double Unders
40 Sit-Ups
20 KB Swings (53/35)
5 Rope Climbs
(Score is Rounds + Reps)
Monday, May 16
Workout of the Day
Warm-Up (Not Scored)
ON A 10:00 RUNNING CLOCK…
400m Run @ Mod Pace
Into…
1 ROUND
12 Alt. Groiners
10 Air Squat + Thoracic Rotation
8 Push-Up to Pike
Into..
1 ROUND
200m Run @ Mod-Hard Pace
8 Barbell Strict Press
8 Barbell Back Squats
8 Up-Downs
Into…
1 ROUND
100m @ Hard Pace
10 Up-Down Over Bar
10 Front Squats
10 Push Press
400m Run @ Mod Pace
Into…
1 ROUND
12 Alt. Groiners
10 Air Squat + Thoracic Rotation
8 Push-Up to Pike
Into..
1 ROUND
200m Run @ Mod-Hard Pace
8 Barbell Strict Press
8 Barbell Back Squats
8 Up-Downs
Into…
1 ROUND
100m @ Hard Pace
10 Up-Down Over Bar
10 Front Squats
10 Push Press
Strength (Load)
1x3 @ 70%
1x3 @ 80%
1x3 @ 90%
Back Squat*
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight)
1x3 @ 80%
1x3 @ 90%
Back Squat*
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight)
"PUNCH OUT" (Time)
FOR TIME
800m Run
30 Thrusters (115/75)|(75/55)
30 Lateral Burpees Over Bar
(Score is Time)
KG BB: (52.5/35)|(35/25)
800m Run
30 Thrusters (115/75)|(75/55)
30 Lateral Burpees Over Bar
(Score is Time)
KG BB: (52.5/35)|(35/25)
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