Thursday 9.4.14

Strength

Front Squat

5 x 3 HAP every 3 minutes

Conditioning

7 minute amrap:

7 ball slams, 30/20

7 burpees

7 pull-ups

VOD

May the words of my mouth and the meditation of my heart be pleasing to you, O Lord, my rock and my redeemer… Psalm 19:14

Wednesday 9.3.14

Strength

Shoulder Press

5 x 3 HAP every 3 minutes

Conditioning

20 min amrap:

1 deadlift

1 clean

1 front squat

1 jerk

*athlete chooses load

VOD

Keep your servant from deliberate sins! Don’t let them control me. Then I will be free of guilt and innocent of great sin. Psalm 19:13

Tuesday 9.2.14

Sweat Angels is going doggone crazy!  This month, every check-in at CFC provides 1 week of meals for a rescued animal. The non-profit partner for this month is The Animal Rescue Site.  

Check them out, and see some of the amazing work they’ve done.

Strength

Back Squat

5 x 3, Every 3 minutes, HAP

Conditioning

3 RFT:

Run 400m

15 Over the Box Jumps 24″/20″

15 Toes to Bar

*17min cap

VOD

Then each of you will control his own body and live in holiness and honor. 1 Thessalonians 4:4

Monday 9.1.14

9 a.m. Hero WOD

(choose from below)

 

 

The clock WILL START at 9 am.  Doors will be open at 8:30 am, come pick your WOD and get warmed up.  We will run heats as needed.  No need to sign-in today.

 

 

OPTION 1:

 

“Loredo”

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

 

 

OPTION 2:

 

“Barazza”

 

Complete as many rounds as possible in 18 minutes of:

Run 200 meters

9 Deadlifts 275 / 185

6 Burpee bar muscle-ups

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

Saturday 8.29.14

9 AM  Olympic Lifting

10 AM  Community WOD

VOD

Seek the Lord while you can find Him. Call on Him now while He is near.  Isaiah 55:6

Friday 8.29.14

It’s the last few days of August to get your check-ins in for bricks!  The bricks are building schools!

 

Monday September 1 we will only have one WOD at 9 am.  It is not on the schedule, just show up and we’ll run heats as needed.

Strength

Deadlift

5 x 5, heavy as possible

Conditioning

10 min EMOTM:

8 Thrusters 95# / 65#

1 Rope Climb

VOD

Listen to my voice in the morning, Lord. Each morning I bring my requests to You and wait expectantly. Psalm 5:3

 

Thursday 8.28.14

Don’t forget this Saturday at 10 am is our FREE Community WOD!  

 

Starting today we will be posting “Extra Credit” work on the whiteboard for those of you that want to get in extra work after your daily WOD.  You can choose to do all or any part of this after your class (time allowing) or come back for another class time during the day.  If you choose to do the extra work during a class, please sign into the class online.

 

30 min AMRAP:

150m Run

12 Cleans 95#/65#

9 Burpees (6″ target)

 

VOD

Rejoice in our confident hope. Be patient in trouble, and keep on praying.  Romans 12:12

Wednesday 8.27.14

Partner WOD

For time:

100 Calorie Row

100 Sit-ups

100 Wall Ball Shots 20#/14#

100 Box Jumps 24″/20″

 

VOD

Joyful are those who listen to me, watching for me daily at my gates, waiting for me outside my home!

Proverbs 8:34

 

Tuesday 8.26.14

Strength

Take 15 minutes to find 1RM Snatch

Conditioning

3 rounds for time:

20 alternating kettlebell snatch, 53/35

30 front squats, 75/45

*15 min cap

VOD

Devote yourselves to prayer with an alert mind and a thankful heart. Colossians 4:2

Monday 8.25.14

Strength

Take 15 minutes to find a 1RM Jerk

Conditioning

“Nancy”

5 rounds for time:

400m run

15 OHS, 95/65

*25 min cap

VOD

But I am trusting you, O Lord, saying, “You are my God!” Psalm 31:14