Blog Search

10/13/2017

By: 0

Note: 

Tonight at 5:30pm, we will be holding a special workout for our 4 year anniversary of CFMC.  It will be a doozy.  There will be regular classes at 6am, 8am and noon.  The special anniversary workout will only take place one time at 5:30.  If you want to know what this workout is, you will just have to show up!  If you are planning on doing this special workout, I’d save yourself for that one.  Wear your costumes!  Also, if you want to just come and hang out and take part in the festivities after the workout, that is cool too!

Warm Up;

10 min:

  • 10 Powell Raise in External Rotation/arm
  • 8 Side Step Ups/side @30X1
  • 60 sec Bar Hang
  • 7 Way Hips

Strength:

  • Front Squat
    • x5 @RPE 7.5
    • x3 @RPE 8.5
    • x1 @RPE 9.5
  • Press
    • x5 @RPE 7.5
    • x3 @RPE 8.5
    • x1 @RPE 9.5
  • 1 Arm Row 3×10/arm

Conditioning: 

Partner WOD

13 min AMRAP:

  • 10 x 1 Arm DB Push Press
  • 10 Pull Ups
  • 50 Double Unders

*One partner completes an entire round before you switch

 

10/12/2017

By: 0

W.O.D.

Partner Workout:

  • 400m 1 Arm Farmer Carry (shared)
  • 30 sec Chin Over Bar Hold (individual)
  • 400m 1 Arm Overhead Carry (shared)
  • 60 sec Ring Plank (individual)
  • 400m Sandbag Bear Hug Carry (shared)
  • 60 sec Hollow Rock (individual)

Repeat the workout, but this time, the 400m carries become runs.

Game: 

Spike Ball

10/11/2017

By: 0

Warm Up: 

10 min:

  • 8 Single Leg RDL/Leg
  • Tricep Openers
  • 8 Split Squat Rock Backs/side
  • 10 Side Lying DB External Rotation/side

Strength:

  • Deadlift
    • x5 @RPE 7.5
    • x3 @RPE 8.5
    • x1 @RPE 9.5
  • Bench
    • x5 @RPE 7.5
    • x3 @RPE 8.5
    • x1 @RPE 9.5
  • Ring Rows w/ Pause 3×10

Conditioning: 

6 min AMRAP:

  • 3 Power Cleans
  • 6 Front Rack Reverse Lunges
  • 9 Toes to Bar/Knees to Elbow

 

10/10/2017

By: 0

Skill: 

5 min EMOM:

  • (High Hang Power Snatch + Overhead Squat) x 3

Conditioning:

3 min ON/OFF:

  • Bike 30/20 cals
  • 15 KBS
  • Bar Muscle Ups for Remainder

then

  • Row 30/20 Cals
  • 15 Box Jump Overs
  • Sandbag Cleans over Shoulder for Remainder

then

AMRAP:

  • 50 Double Unders
  • 50 ft. DB Front Rack Walking Lunge
  • 10 DB Renegade Rows for Remainder

10/9/2017

By: 0

Warm Up: 

10 min:

  • 20 KB/DB Alternating Sotts Press
  • 20-30 sec Bottom of Dip Hold
  • 10 Chinese Rows
  • 8 Eccentric Ankle Dorsiflexion/side

Strength:

Back Squat

  • x5 @RPE 7.5
  • x3 @RPE 8.5
  • x1 @RPE 9.5

Dips – Accumulate 20 reps @20X2

Strict Pull Ups – Accumulate 20 reps @40X1

Conditioning: 

8 min AMRAP:

  • 20 DB Snatch
  • 20 Wall Balls

10/6/2017

By: 0

Warm Up: 

10 min:

  • Squat Press Out Monster Walk x 10 front/back & side to side
  • 1 Arm Farmer Carry x 60 sec/side
  • Tricep Openers
  • 8 Split Squat Rock Backs/side

Strength:

Front Squat

  • x3 @RPE 7
  • x3 @RPE 8
  • x3+ @RPE 9

Press

  • x3 @RPE 7
  • x3 @RPE 8
  • x3+ @RPE 9

Strict Pull Ups 3×2.2.2.2

Conditioning:

Partner WOD – For Time:

  • 20 Overhead Reverse Lunges
  • 15 Push Presses
  • 200m Run

then

  • 20 Front Rack Reverse Lunges
  • 15 Ring Dips
  • 200m run

then

  • 20 Back Rack Reverse lunges
  • 15 Bench Press
  • 200m Run

Partners alternate every round

10/4/2017

By: 0

Warm Up: 

10 min:

  • 8 Single Leg RDL/Leg
  • 60 sec Bar Hang Shoulder Shrugs
  • 5 x 1 Arm Thruster + Overhead Carry
  • 30 sec Starfish Side Plank/side + 30 sec Hollow Hold

Strength:

Deadlift

  • x3 @RPE 7
  • x3 @RPE 8
  • x3+ @RPE 9

Bench

  • x3 @RPE 7
  • x3 @RPE 8
  • x3+ @RPE 9

1 Arm Row 3×10/arm

Conditioning: 

Partner WOD – 12 min AMRAP:

  • 15/12 Cal Row
  • 12 DB Thrusters
  • 10/7 Pull Ups

*Partners alternate every round

10/3/2017

By: 0

Skill: 

Strict Ring Muscle Up Progression:

  • Feet Assisted
  • Band Transition
  • Feet on Box
  • Russian Dips
  • Negatives
  • Banded/Spotted Strict Muscle Ups

Conditioning:

3 sets – 2 min ON/OFF:

  • Row 200/150m
  • 20 DB Snatch
  • Ring Muscle Ups/Burpee Pull Ups for Remainder

then

  • 50 Double Unders
  • 30 KBS
  • Toes to Bar for Remainder