Crossfit WOD – “Flat Tire”

Build to Heavy Set of 5
followed by…

“Flat Tire”
Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (225/155)
20 AbMat Sit-Ups
Max Calorie Bike or Row



(up) what an awesome packed 6pm class. Great to see we still have some night warriors. (Down) I would like to introduced Josh Rodriquez our newest CFF member. He is a quick learner who is showing off he mountain bike endurance on the assault bike. Welcome josh to CFF and Foundations.


Benchmark – “Fight Gone Bad”

“Fight Gone Bad”
3 Rounds of 1:00 at Each Station:
Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Calorie Row

Compare to: May 2017



This workout was written for BJ Penn, a UFC fighter and former champion, by Coach Greg Glassaman in order to simulate a fight. Upon completion Coach Glassman asked BJ Penn if it simulated a fight ti which he responded “A fight gone bad”. A new crossfit benchmark workout was born.


Crossfit WOD – “Warpath”

For Time:
800 Meter Run, 6 Rounds of “The Chief”
400 Meter Run, 4 Rounds of “The Chief”
200 Meter Run, 2 Rounds of “The Chief”

1 Round of “The Chief”:
3 Power Cleans, 6 Pushups, 9 Air Squats
Rx – 135/95



Crossfit WOD – “Friend Zone”


Team Version
In Teams of 2, AMRAP 20:
100M Run or 9 Cal Bike
12 Cal Row
9 Toes to Bar

What a comb of rowing and toes to bar! They disappeared fast and the row made it hard to recover. Her are some efficiency tips from the gymnastics ninja, Chris Spealer, regarding the line of action of the movement and what you should be thinking about during your turnover. Enjoy!!

Crossfit WOD – “Dumb Down”


12 Dumbbell Step-Back Lunges (DB on shoulders with hands on handles – “open standards”)
9 Dumbbell Clean and Jerks (power is fine)
6 Bar Muscle-Ups

Rx – 50/35lb Dumbbells

Dumbbell workouts can be some of the hardest but as Coach Greg Glassman said “they are one of the most under used pieces of gym equipment”. The benefits of dumbbells can sometimes out weigh those of a barbell. Requiring more stabilizing and spacial awareness dumbbells definitely increase the intensity of a workout. Here are a couple articles that explain the benefits and reasons why dumbbells should be incorporated more into training.

Article One

Article Two



Crossfit WOD – “Hand Bag and Midline”

For Time:
50/35 Calorie Bike/Row
100 Double-Unders
800 Meter Wreckbag Run (50/35)
100 Double-Unders
50/35 Calorie Bike/Row

Midline Cash Out
25 GHD Sit-Ups
50 AbMat Sit-Ups
200M Meter Sled Drag (3/4 bodyweight loaded)

A tough workout beginning and ending with a long row. The way you start your row may be the difference in how smoothly your row goes. Here is a start sprint technique by Coach Shane Farmer that may help in getting your rower up to speed without crushing yourself early on.



Sunday Core and Make Up Day

Core Workout in Arabic


Crossfit WOD – “Heather”

Buy-In: 800m Run
5 Rounds:
12 Chest to Bar Pull-ups
9 Squat Snatch (95/65)
6 Strict Handstand Push-ups
Cash-out: 800m Run




Crossfit WOD – “Split Jerk and Jump Ship”

5 Sets of the Complex:
2 Pausing Split Jerks + 1 Split Jerk (No Pause)
Set #1 – 65% of 1RM Clean and Jerk
Set #2 – 70% of 1RM Clean and Jerk
Set #3 – 75% of 1RM Clean and Jerk
Set #4 – 75% of 1RM Clean and Jerk
Set #5 – 75% of 1RM Clean and Jerk

3 Rounds:
500 Meter Row
12 Deadlifts (275/185)
15 Box Jumps (30″/24″)



She has graduated and coming to class near you soon! April has completed her foundations course and will start joining the other CFF classes. She is a great mover and is excited to get started!

Make Up and Core Thursday