Archives for March 2018

Crossfit WOD – “The Big Lebowski Partner WOD”

“The Big Lebowski Partner WOD”

Partner WOD
For time
100 Calorie Row
100 Box Jump Over 24″/20″
100 Power Snatch 75/55
100 Partner Wall Ball 20/14

One person works at a time.



Open Workout – “18.4…”

18.4 is…

21-15-9 reps of:
Deadlifts, 225 lb. / 155 lb.
Handstand push-ups
21-15-9 reps of:
Deadlifts, 315 lb. / 205 lb.
50-ft. handstand walk after each set

Time cap: 9 minutes


7:30am crew is crushing the gym competition! They are making a lot of the gainz in the form of Spirit Point. Take note CFF because there is only one week left in the Open and 7:30am is bringing the heat and green glittery mustaches.







Core and Make up Thursday


Crossfit WOD – “Bench Press”

Bench Press



Crossfit WOD – “Max Tabata”

For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats





Clean and Jerk

Clean and Jerk






Olympian and weightlifting coach Chad Vaughn clean and jerks 315 lbs. in slow motion.

Sunday Core and Make Up Day


Crossfit WOD – “Thruster Nancy”

“Thruster Nancy”

5 rounds for time of:
Run 400 meters
15 thrusters

Men: 95 lb.
Women: 65 lb.

It was a Quacker of a day! Nancy hurts but Thruster Nancy just quacks the crap out of you!

How we all feel post WOD!

Crossfit WOD – “18.3”

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups



Amazing team spirit from 7:30am crew. Everyone wearing special socks!

Congratulations to Michelle for getting her first Pull Up’S ever! Elliot’s first time hitting multiple muscle ups in a workout with 7 ring muscle ups! Alex Lacy not quitting going past the time cap to achieve his first Ring Muscle Up ever! Amazing day from everyone at CFF!

Core and Makeup Thursday