Archives for June 2017

Make up Thursday

This week’s got Luke like…

Freight Train Overtakes Optimus Prime

“Freight Train” V2
On the Minute x 6 minutes:
Minute 1 – 8 Hang Squat Cleans + 3 Push Jerks
Minute 2 – 7 Hang Squat Cleans + 4 Push Jerks
Minute 3 – 6 Hang Squat Cleans + 5 Push Jerks
Minute 4 – 5 Hang Squat Cleans + 6 Push Jerks
Minute 5 – 4 Hang Squat Cleans + 7 Push Jerks
Minute 6 – 3 Hang Squat Cleans + 8 Push Jerks

Use 50% of 1RM Clean

CrossFit WOD – “Optimus Prime”
AMRAP 7 minutes:
Wall Balls (20#/14#) – Males to 10’/Females to a 9′ target

*Every Minute on the Minute starting at 0:00 – 5 Deadlifts

Compare to April 2017

Crossfit WOD – Gymastics and Front Squats

“Gymnastics and Front Squats”

Minutes 0:00 – 5:00:
3 Pausing Strict HSPU (pause for 2s with head on floor) -or- 1 Wall Walk
3 Pausing Strict Pull-Ups (pause for 2s with chin over bar)

Minutes 5:00 – 10:00:
10 Second Ring Support Hold
5-10 Inverted Barbell Row (1 second pause)

Minutes 10:00 – 15:00:
6 Strict Toes to Bar (or as high as we can)
3 Inchworms to hollow. Hold hollow for 2 seconds.

6×4 @80% of 1RM on the 2 minutes.

Alternating EMOM x 10
Odd Minutes – “10” GHD Sit-Ups
Even Minutes -“10” Hip Extensions



Howdy guys! Thank you for hang in there during these challenging body armor days. They may seem boring but if there was ever a day to concentrate and connect body with mind these days would be it. The main goal of body armor days is quality not quantity. Really try your hardest to zone in on the movements, setting aside the urge to “run through the movements”, and ask questions about your form if it doesn’t feel quit right.



Snatch and “Denim”


On the Minute x 12:
Power Snatch + Overhead Squat + Squat Snatch

Set #1, on the 0:00… 50% of 1RM Squat Snatch

Set #2, on the 1:00… 55% of 1RM Squat Snatch

Set #3, on the 2:00… 60% of 1RM Squat Snatch

Repeat this sequence without a break in between three more times through, for a total of four waves (12 minutes). In other words, Set #4 resets back to 50% and starts on the 3:00.

60 Double-unders
30/24 Calorie Row
15 Overhead Squats

Sunday Make Up and Core Day


Packed Sunday! Its awesome that so many people are dedicated enough to come in on a Sunday morning to make up a workout or practice skills to enhance your capabilities. Its is easy to come in and get straight to work but it is crucial you remember to sign. Signing in allows us to measure the amount of time you come into the gym daily, weekly, monthly, and yearly. Keeping you attendance consistent is very important to us as we want you to take full advantage of the gym to support your fitness goals. Remember you can sign in on your mobile device, generate a cube code, or at our front desk ipads. Keep up the hard work CFF!


Crossfit WOD – “Edgarton”


Teams of 3:
100 Calorie Row
100 Box Jump Overs (24″/20″)
100 Power Snatches (75/55)
100 Toes to Bar
100 Power Snatches (75/55)
100 Box Jump Overs (24″/20″)
100 Calorie Row


This workout was a grind. A huge thank you and applause to all of our members on Saturday for not shying away and combining forces with all of our visitors. We received lots of praise for our communities ability to a make our Saturdays visitors feel welcomed. This is a huge reflection of how amazing not only our individual members but also our community are. Keep Loving and working hard!

Split Jerk & Bells and Whistles


3×3 Jerk Balance

3×3  Tall Jerk

7×3 Split Jerk – climbing in weight



21 Dumbbell Hang Squat Cleans
21 Kipping Handstand Pushups
600 Meter Run
15 Dumbbell Hang Squat Cleans
15 Kipping Handstand Pushups
600 Meter Run
9 Dumbbell Hang Squat Cleans
9 Kipping Handstand Pushups
600 Meter Run

Kettlebell Deadlift

Go Clara!!!!

Front Squats and “Behind Bars”

Week 2 Session 2 Front Squats
6×3 @ 80% of 1RM Front Squat on the 2 minutes

“Behind Bars”

AMRAP 4:00:
400m Run
15 Bar Facing Burpees Over Bar
Max Power Cleans (moderate load)

Rest 4:00

AMRAP 4:00:
400m Run
10 Bar Facing Burpees Over Bar
Max Power Cleans (moderate load +5-10#)

Rest 4:00

AMRAP 4:00:
400m Run
5 Bar Facing Burpees Over Bar
Max Power Cleans (increase load by another 10-15#)

Crossfit WOD – “HSPU work & Harley Love”

“HSPU work & Harley Love”

Gymnastics skill work
5 Rounds:
1:30 Light Bike or Row
“X” Strict Handstand Pushups
X = 30% of Max Strict HSPU-35% in 2nd round -40%-35%-30%


6 Rounds:
13 Thrusters
14 Pull-Ups




Shout out to our young athletes. Stepping in and joining the the adults is exciting for them and challenge the adults to push hard. These young athletes are amazing and I cant wait for the day they graduate from teens classes and join us in regular class. Keep kicking butt!!