For those looking for something to do this weekend, the competition team has several pairs competing in the Winter Rendezvous down at Hoosier Crossfit this Saturday (Bloomington, IN).
Its the first of many as they prepare to compete in the Open and would enjoy having your support if you happen to be in the area!
Strength: Clean and jerk 5×3 Clean and Jerk (moderate weight – must perform proper Jerk)
WOD: 3 rounds for time 10 thrusters (155/110 or 135/95) 10 pull-ups (c2b or kipping) 10 HSPU (3 wall walks)
RX Plus – 7:30 pm: Wendler 531 Programming: Deadlift
Crossfit Basics – 6:00 am: Skill: Medball Cleans/Ball Slams Wod: 12 [...]
Here we are at no bar Wednesday so we get a break from picking up a barbell, but that isn’t the only thing we can do here at CFC! Chipper!!!
Wod: Chipper 50 Double Unders 40 Kettlebell Swings 53/35 30 Box Jumps 30/24 20 Toes-to-bars 10 HSPU (3 wall walks) EMOM 3 burpees till done
Today we’re going to focus on the overhead squat.
The overhead squat is the ultimate core exercise, the heart of the snatch, and unequaled in developing effective athletic movement. This functional movement trains for efficient transfer of energy from large to small body parts – for this reason it is an indispensable tool for developing [...]
Well it looks like we survived mad eating binges, shopping sprees, and for many of us there was also some time spent precariously balancing ourselves upon odd objects as we put up Christmas lights. So in celebration…let’s SQUAT!!!
Strength: Front Squat 5×3 Linear
Wod: Chipper 10 front rack lunges 135/95 20 thrusters same lbs 135/95 30 [...]
Now that all the turkey eating and shopping are done we can get back to CrossFitting!
8:00am – Competition Wod Team wods. If you are teamed up for the Dec 7 or Dec 14th competitions you will work out with that person this morning. If you are not you will be assigned a teammate.
I hope you all enjoyed your Thanksgiving! Now it’s time to work off that extra piece of pie!
9 am “The Angry Turkey” 4 Rounds 400m sandbag carry 10 shoulder to overhead (135/95) 10 box jump (24/20) 10 t2b 10 hang clean (135/95)
10 am “Punkin Chunkin’ ” 800m Med ball carry 50 Med ball [...]
A heartfelt wish of Happiness today! Join us for a 9 am and a 10 am WOD before you celebrate all of the festivities of the day!
9:00am – For time 50 Wallballs then 3 rounds of 10 OHS 135/95 50 DU then 50 Box Jumps
10:00am – “Omar” 10 barbell Thrusters 95/65 15 Bar-facing [...]
A few days ago you probably noticed the Giving Tree Tags going up on the wall ready for you to grab and go buy! We are excited to see that so many of you have taken tags already! Here is a brief write up about each of the families that we are blessing this year:
Just a quick reminder of the Holiday hours and other changes to the schedule:
All classes as normal
9am Coaches Choice
10am Coaches Choice
there is no Basic’s class however Basic’s members are invited to workout with the classes at 9 and 10 am!
9 am Coaches Choice
10 am Coaches Choice