Wod for 6/30/18 30 MIN AMRAP 50 WALLBALLS 100 DU'S 50FT HANDSTAND WALK 100 DU'S 50 CAL ROW 100 DU'S 50FT HANDSTAND WALK 100 DU'S
Wod 6/29/18 Hatch Week 11, Day 2 7 MIN LADDER BY 1'S DEADLIFT 75/55 HANG SNATCH OVERHEAD SQUAT
WOD for 6/28/18 20 MIN FOR CLEAN BUILDING TO A HEAVY SINGLE 15 MIN AMRAP 3 POWER CLEANS 135/95 6 PUSH UPS 9 KNEE TO ELBOW
Can’t wait to hear/see how the afternoon classes went! Wod for 6/27/18 21-15-9-15-21 RING DIPS BOX JUMPS
Tomorrow we are spending the whole hour working on Hatch Week 11, Day! AKA hitting 103% of your 1 RM (rep max) back squat!! Sleep well and eat your Wheaties!!!
Wod for 6/25/18 12 MIN EMOM ODD MIN 30 SEC HANDSTAND WALK/HOLD OR PLANK EVEN 30 SEC HOLD IN THE BOTTOM OF A SQUAT 45/35 18 MIN AMRAP 100 BURPEES 50 THRUSTERS 45/35 30 MUSCLE UPS
Partners!! Tag your partners!! Speaking of partners, did you know Femme Royal reg is Open for October’s event in Napa AND the workouts are announced!! Scaled, 50/50 and RX available! WOD for 6/23/18 TEAMS OF 2 (SWITCH ON THE MIN) 30 MIN AMRAP 20 CAL ROW 10 PULL UPS 5 HANDSTAND PUSH UPS
Congrats to our CFS members who participated in the Summer Lurong Challenge. Honorable mention to Josie for 3rd, Coach Hack for 2nd, and Lisa A for 7th!! (These are total competition point scoring). Here are Josie's results... Hatch Week 10, Day 2 4 ROUNDS 10 CALS 6 BURPEES
WOD 6/21/18 TEAMS OF 3 FOR TIME 30 MIN CAP 400M SANDBAG RUN EVERYONE RUNS ONLY 1 SANDBAG 100 DEADLIFTS 155/105 400M SB RUN 80 HANG POWER CLEANS 400M SB RUN 60 FRONT SQUATS 400M SB RUN 40 PUSH JERKS 400M SB RUN 20 CLUSTERS 400M SB RUN
WOD for 6/20/2018 10 MIN EMOM ODD MIN (SHOOT FOR) 3-5 UNBROKEN MU EVEN 30 UNBROKEN DU'S 18 MIN AMRAP 200M RUN 10 OVERHEAD SQUATS 95/65
Wod for 6/18/2018 LADDER 25 MIN CAP 3 DEADLIFTS 185/125 3 HANG CLEANS 3 PUSH JERKS 100 METER RUN 6/6/6 200M 9/9/9 400M 12/12/12 800M
"US ARMY BIRTHDAY WOD ""1775"" 60 MIN AMRAP 17 POWER CLEANS 75 AIR SQUATS UNLOAD BAR/CARRY 200M RETURN FOR ONE PLATE RETURN FOR SECOND PLATE RELOAD BAR FOR NEXT RD"
This Saturday, we will have a 9am class only!!!! The workout is a 60 minutes AMRAP (yes, 60!) plus warm up, mobility, set up... plan accordingly!! Wod for 6/13/18 Mobility, Review, set up 25 MIN CAP 800M RUN 50 OH SQUATS 45/35 800M RUN 50 THRUSTERS 800M RUN 50 FRONT SQUATS
So proud of everyone who came into today and challenged themselves - today was HARD!! And a good reminder that it’s 1) hot out! Drink plenty of water throughout the day; I (embarrassing) even use an app called “my water” to help me reach 80oz a day. 2) you can’t put train a poor diet. With the weather nice make your meals plans easy and something you can follow... Breakfast - egg scramble with onion and sweet potatoe, maybe even add kale or spinach. Or eggs, 1 piece of bacon, a banana. Don’t over think it! Lunch - left overs are awesome to insert here. Dinner - grilled chicken, along with veggies (choose asparagus, zucchini or thin sliced sweet potatoes). Dice cucumber, tomatoes with salt an
So proud of everyone who came into today and challenged themselves - today was HARD!! And a good reminder that it’s 1) hot out! Drink plenty of water throughout the day; I (embarrassing) even use an app called “my water” to help me reach 80oz a day. 2) you can’t put train a poor diet. With the weather nice make your meals plans easy and something you can follow... Breakfast - egg scramble with onion and sweet potatoe, maybe even add kale or spinach. Or eggs, 1 piece of bacon, a banana. Don’t over think it! Lunch - left overs are awesome to insert here. Dinner - grilled chicken, along with veggies (choose asparagus, zucchini or thin sliced sweet potatoes). Dice cucumber, tomatoes with salt an
Today Jhauna paired with Krystel aka KEEEKS from CF SkyBox and took FIRST at the Contra Costa Throwdown!! Nice work ladies!! WOD for 6/11/18 10 MIN EMOM ODD MIN- 20' HANDSTAND WALKS OR 30 SEC HANDSTAND HOLD OR 40 SEC PLANK EVEN MIN- HOLD DL AT TOP FOR 20 SEC 225/155 20 MIN CAP 20 KB SWINGS 40 WALLBALLS 60 G2OH 75/55 80 SIT UPS 100 PUSH UPS 200 DU'S
WOD for 6/9/18 TEAMS OF 3 75 CAL ROW 75 HANG SNATCHES 75/55 75 THRUSTERS 60 CAL ROW 60 HANG SNATCHES 60 THRUSTERS 45/45/45 30/30/30 15/15/15 35min cap
