Archives

Strength: Strict Press – 15 min to work to a heavy double (2). Then use 70% of your heavy double for 3×5 (same weight for all) of a press in split. Then, 3 rounds of: 2 min Max Reps KB [...]

“Twisted Fran” by CFNA For time, 21-15-9 of: Front Squats (95/65lb) Push Press (same barbell) Pull ups (Strict/Kipping) Challenge: Rest five minutes – then run 1 mile for time.

ANNIVERSARY WOD! Dan and Lara – 1 year Wedding Anniversary! Strength: 20 min for 2-rep max on 2 position Snatch (below & above the knee) Then, partner up for 12 minutes – only one [...]

Just wanted to say great job to all of the CFJC athletes that competed in various events this weekend. Clint and Amy in the “X&Ys” Garage Games Competition with Coaches Macy [...]

Strength: 20 min to establish 2RM Front Squat EMOM for 7min 1PC + 1 Hang PC weight should be approx 70% of max PC/Clean Challenge: Max plank hold (push-up position)

“Phat HELL’en” 20 min AMRAP of: 400 M Run 21 KB Swings (24/16k) 12 Pull-Ups

Strength: Squat – 1×5 at 70%, 1×3 at 75%, 1×5 at 80% – work percentages from your 3-rep max Then: Row 1000m (finish under 4 mins for Rx) Rest exactly 4 minutes Tabata [...]

Strength: Deadlift – 20 minutes to establish a 3-rep max Then, three rounds for time of: 1 Rope ascent 5/5 Step-ups onto 20″ box with plate locked overhead (45/25lb) 9 Wall Balls [...]

Skill: Getting inverted, HS Holds, balancing away from wall, beginning of HS walks Then, AMRAP 20 minutes of: 3 Wall climbs 10 Up-downs 5 Parellette pass-throughs 10 Grasshoppers (R + L = 1) [...]

Strength: Split Jerk – work to a heavy double Then, for time – Power clean and burpee over bar ladder (PCs start with 10 and count down, while burpee over bars start with 1 and count up): [...]