Posts from the ‘Blog’ Category

  • CFF White Seal

    Monday, August 17

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

    Strength: 1 Hang Squat Clean + 1 Pause Front Squat + 2 Front Squat – Building to at least last weeks established 3rm Hang Squat Clean. WOD: Metcon (Time) 10:30 clock On the minute for 9 minutes. For total working time. – 1 Power Clean (135/95) No more than 65% or todays heaviest strength complex. […]

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  • CFF White Seal

    Friday, August 14

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

    Warmup/Skill: Power Clean to Push Jerk: – 12 minutes to focus on mechanics and positioning. – Build only on perfect reps to no more than 70% or 1rm. WOD: Metcon (Time) For Time: – 200m Run – 21 Clean & Jerk (95/65) No more than 50% – 400m Run – 15 Clean & Jerk (135/95) […]

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  • CFF White Seal

    Thursday, August 13

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

    Strength: Back Squat – Tempo 4 x 4 @ 72% – First rep @23X1 tempo – Last set AMRAP Metcon (Time): 4 rounds for total working time Rest exactly :50 b/w rounds – 3 Turkish Getups (55/35) – 16 Goblet Squats – 16 split squat jumps – 16 Box Jumps (24/20) Subtract 2:30 from clock […]

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  • CFF White Seal

    Wednesday, August 12

    August 11th, 2015 | Blog | Coach | No Comments

    Skill: 10 minutes to build on Split Jerk. – Keep reps light & focus on perfect mechanics. – Only build on perfect reps. – No measure. WOD: Metcon (Time) 18 minute clock 9 x 2 minute rounds – 150/120m Row for time With remaining time in each round, complete heaviest possible Split Jerk. May work […]

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  • CFF White Seal

    Tuesday, August 11

    August 10th, 2015 | Blog | Coach | No Comments

    Skill/Strength: 6 x 1 Snatch Grip First Pull + 1 Hang Snatch – 3 second pause on 1st pull. – No measure. Focus on speed & perfect mechanics. – Only build on perfect reps. WOD: Metcon (Time) 16 minute running clock 4 x 4 minute rounds – each for time – 200m Run – 18 […]

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  • Announcement Image

    Monday, August 10

    August 10th, 2015 | Blog | Coach | No Comments

    Fitoberfest early bird registration ends tonight at midnight. Sign up today! Strength: Front Squat 4 x 4 + AMRAP @ 75-80% Go heavier than last weeks front squats. 1st rep each set @ 23X1 tempo. On 4th and final set continue to complete as many reps as possible maintaining 1 breath re-set tempo at top. […]

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  • CFF White Seal

    Friday, August 7

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

    Fitoberfest early bird registration ends Monday. Talk to a coach about competing! We have divisions available for all ages & fitness/experience levels… WOD in the Park this Saturday 9:00 am at Old School Forest Preserve.No classes at the Box. WOD: Metcon (Time) 17:30 clock Begin round every 2:30 – 200m Run – 7 Deadlifts (245/165) […]

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  • CFF White Seal

    Thursday, August 6

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

    Less than a week left for FitoberFest early bird registration. Talk to a coach about competing! We have divisions available for all ages & fitness/experience levels. WOD in the Park this Saturday 9:00 am at Old School Forest Preserve. No classes at the Box. Strength: Paused Back Squat – 23X1 Tempo – 5 x 3 […]

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  • Screen Shot 2014-05-20 at 9.21.40 PM

    Wednesday, August 5

    August 4th, 2015 | Blog | Coach | No Comments

    One week left for FitoberFest early bird registration. Talk to a coach about competing!  We have divisions available for all ages & fitness/experience levels…lets get a strong representation from our Freedom athletes!! Strength: 1 Halting Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Hang Squat Snatch 6 x 1 – 1 Halting Snatch […]

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  • Screen Shot 2014-05-20 at 9.21.40 PM

    Tuesday, August 4

    August 3rd, 2015 | Blog | Coach | No Comments

    Strength: Split Jerk Complete 1 rep on the minute for 10 minutes. Start at 60% & increase each minute. (no more than 5% each min.) Once you fail a rep (or if it’s sloppy), peel weight back to last perfect rep & stay there for the remaining reps. Focus on speed & mechanics. Only build […]

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