Posts from the ‘Blog’ Category

  • New Logo

    Wednesday, April 29

    April 28th, 2015 | Blog | Coach | No Comments

    Strength: 1 Hang Power Clean + Hang Clean On the minute for 7 minutes. As heavy as possible. WOD: Metcon (AMRAP – Reps) 3 x 4 min rounds for total reps – 1:40 Max Cal Row – 1:20 Max Burpees – 1:00 Max KB Swings Rest 2 min b/w rounds

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    Tuesday, April 28

    April 27th, 2015 | Blog | Coach | No Comments

    Strength: Increase load on all 9 working sets. Push Press 6-4-2 Push Jerk 4-2 Split Jerk 1-1-1-1 WOD: Metcon (Time) 5 rounds for total working time – 4 Alternating Front Rack Lunges – 8 Unbroken Shoulder to Overhead   (135/95) – no more than 65% – 16 Box Jumps (24/20) Rest 1 min b/w each round.

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    Monday, April 27

    April 26th, 2015 | Blog | Coach | No Comments

    Strength: Back Squat 10 x 3 @ 84% Strength: 12:30 minute clock 5 rounds, each for time Begin round every 2:30 – 200m Run – 8 Unbroken Hang Power Snatch (95/65)   No more than 60% On the 5th & final round complete AMRAP Hang Power Snatches. After the initial 8 unbroken reps each additional rep […]

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    Friday, April 24

    April 23rd, 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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  • New Logo

    Thursday, April 23

    April 22nd, 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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  • New Logo

    Wednesday, April 22

    April 21st, 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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  • 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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  • New Logo

    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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