CrossFit CenCal

Dec 30, 2011

DON'T FORGET THE ONLY SATURDAY CLASS IS AT 9 AM??

Happy new year to all of our CFCC friends and family!!! 2012 is going to be awesome. Judging by the awesome changes and progress in 2011, 2012 will be off the chart. You will see some new stuff starting as early as mon!! Be safe and have fun!!!

Dec 29, 2011

Warm up
800m run
100 jump ropes

WOD
Filthy 50
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double Unders

This weekend is new years. What are you looking forward to next year?

There will only be a 9 am class on saturday!!

PR Mania

Download Lindsay Pr
Its been PR mania in here lately people have been getting freaky strong and better yet I look around and see perfect mechanics by almost everyone. When I see all of you moving so well it makes me smile because it is the culmination of all the hard work we have put in together. Above you see lindsay hitting a 105kg (231lb) PR Clean and Jerk with a snatch over 200lbs and a C and J over 220 did someone say national champ? Wait and see in march! Keep up the good work all of you!

Warm Up
Roll It out!!!!

High Hang Clean x 25

Strength
Clean Complex x 10
Clean pull floor
Clean pull hang
Hang Clean

Bulgarian Split Squats 5x5@

Team abs 10 min!!!!

Warm up
Knee in corner 2 min
Pigeon pose 2 min
Sampson lunges 20@

Strength
Strict Press x 1
Push Press x 1
Push Jerk x 1

WOD
Push press x 6
Knees to elbows x 8
Amrap 15 min

This has been an awesome cycle of training we have some people getting really strong and getting great results. The new year is only a week away if you or someone else you know is on the fence about trying our program come in and see for yourself we have many programs to fit any ability level!!

Dec 26, 2011

Warm up
Banded squat 5min
Squat holds x10 1/10/1

Strength
Pausing back squats 5x5

Candle stick levers 10x5

WOD
21-15-9-15-21
Kettle bell swings
Push Ups

Check out this awesome article by our friends at T Nation
http://www.t-nation.com/free_online_article/most_recent/the_bottomup_squat

Warm up
10 min jump rope every fail 10 piked sit ups

WOD
25 cleans
25 burpee box jump
25 see the lights
100 double unders

Time to clean out the leftovers from the fridge and toss the remaining cookies in the trash! Hope everyone had as great of a Christmas as I did! This is going to be a great week! Let's end the last week of 2011 with as much energy and optimism as possible to start off our new year with a mega bang!! Come with smiles on guys, see you all tomorrow!

Merry christmas

Merry Christmas from the CFCC family!!!!

Warm up
20 hollow rocks
20 supermans

Strength
Push press 5-5-3-3-1

WOD
Fight gone bad!!
-------------------------------------------
Essentials
SDLHP x 6
Box jumps x 12
Amrap 15min

Friday classes
5am
6am
8am
9am
Gym will be closed Saturday and Sunday for Christmas. Normal hours Monday

Dec 21, 2011

Warm up
Rehab day
Ball between shoulder blades
Oh band stretch
Banded hip capsule
Pigeon pose

WOD
"Cindy"
5 pull ups
10 push ups
15 squats
AMRAP 20 min
-------------------------------------------------
Essentials
Hollow rocks

20 push press
20 lunges
40 jumping jacks
AMRAP 20 min

Dec 20, 2011

Warm up
Glute bridges 30sec x 3
Marching x 20
Jumping jacks x 100
2 rounds

Skill
Deadlift 5x5

WOD
2 Deadlift 85% max
8 kb high pulls
8 push ups
EMOM 15 min
--------------------------------------------------
Essentials
Mini Cindy
5 ring row
10 push up
15 air squat
20 min AMRAP