Posts from the ‘Blog’ Category

  • New Logo

    Tuesday, April 21

    April 20th, 2015 | Blog | Coach | No Comments

    Friday from 6:30 to 8:30 is the “JumpnRope” Seminar. For $45 you can learn from the best. If improving your Double Unders are a goal of yours – be there. Also, early bird registration ends this Saturday for Team Superfit (5/9). Additionally, CFF members get 20% off. Use code CFFreedom20 and register your team today. […]

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    Friday, April 17

    April 16th, 2015 | Blog | Coach | No Comments

    Strength: Bench Press Take 7 minutes to build to 1rm Bench Press. Then, with a partner alternate on the minute for 10 minutes (5 sets each) of: – 5 Bench Press @ 70% – AMRAP Power Clean w/remaining time in minute (155/105). No more than 70%. WOD: Metcon (Distance) With your partner, alternate relay style […]

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    Thursday, April 16

    April 15th, 2015 | Blog | Coach | No Comments

    Strength: Front Squat 10 x 3 @ 83% WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 10 – 3 Wall Climbs – 3 x 2 for 1 KB Snatch to Overhead Lunge R – 3 x 2 for 1 KB Snatch to Overhead Lunge L Rest 1:00 then… Cash Out: Metcon (AMRAP – Reps) Tabata […]

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  • New Logo

    Wednesday, April 15

    April 14th, 2015 | Blog | Coach | No Comments

    Strength: Push Jerk 2 Push Jerk every :45 for 6 minutes (8 sets) Split Jerk At 6th minute begin 1 Split Jerk every :30 for 3 minutes (6 sets). WOD: Metcon (Time) 6 x 2 min rounds 1st minute: 12/10 Cal Row for time 2nd minute: 12 KB Swings (70/55) + 10 Pullups for time […]

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    Tuesday, April 14

    April 13th, 2015 | Blog | Coach | No Comments

    Skill/Strength: Hang Snatch 1 rep every :45 for 9 minutes (12 reps) Start light – build on feel- only if mechanics/technique/speed is perfect. WOD: Metcon (Weight) 1:20 ON :40 OFF for 12:00 (6 sets) – 200m Run – 1 Snatch (as heavy as possible) Score is sum of heaviest Snatch each round.

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  • New Logo

    Friday, April 10

    April 9th, 2015 | Blog | Coach | No Comments

    Everyone please take this week to think about, write down, & turn in to a coach a short term, & a long term fitness goal for the coming year. Goals should be precise, observable, measurable & attainable. Short term goal should be something you wish to accomplish before Summer testing in early June. Long term […]

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  • New Logo

    Thursday, April 9

    April 8th, 2015 | Blog | Coach | No Comments

    Everyone please take this week to think about, write down, & turn in to a coach a short term, & a long term fitness goal for the coming year. Goals should be precise, observable, measurable & attainable. Short term goal should be something you wish to accomplish before Summer testing in early June. Long term […]

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  • New Logo

    Wednesday, April 8

    April 7th, 2015 | Blog | Coach | No Comments

    Everyone please take this week to think about, write down, & turn in to a coach a short term, & a long term fitness goal for the coming year. Goals should be precise, observable, measurable & attainable. Short term goal should be something you wish to accomplish before Summer testing in early June. Long term […]

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  • New Logo

    Tuesday, April 7

    April 6th, 2015 | Blog | Coach | No Comments

    WOD: 26 min running clock Warmup/Skill/ Technique work On the minute for 8 minutes: 1 High Hang clean + 1 Hang Clean Build load as long as perfect technique is maintained throughout. Focus on speed and technique. @ 9 min mark begin WOD: 3 rounds for time – 7 min time cap – 20 KB […]

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    Monday, April 6

    April 5th, 2015 | Blog | Coach | No Comments

    Strength: Back Squat 10 x 3 @ 75% WOD: 4 rounds for total working time: – 200m Run – 20 Split Squat Jumps – 10 Box Jumps (30/24) Rest 1 min b/w rounds

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