Saturday 2.17.18

Saturday 2.17.18

In Teams of 2: AMRAP 22 20 SDHP (53, 35) 10 Push ups 20 Box Jumps 40 SDHP 20 Push ups 40 Box Jumps 60 SDHP 30 push ups 60 box jumps 80 SDHP 40 push ups 80 box...

Rule 76

Hey Rowdies! I know some of you saw the FB post and chances are seeing my ugly mug you quickly turned it off (or it was just way too long). I also know not everyone has FB so thought I would go this route as well. The next few weeks or so I wanted to re-iterate some values that we have held and will continue to hold at CFND. I thought this was good timing as the Opens are upon us and we have such a great push behind our internal opens competition over the next five weeks! A few of us used to work out together on a pretty consistent basis. There was a stretch where we were finding ourselves caught up in making excuses about how the workouts were going: “my hands were sweaty so I lost the barbell…otherwise I would have had another round” or “my toenail caught the box so I tripped and that’s what ruined my score” among a million other excuses. Finally, one of the guys that worked out with us said, “Hey, Rule 76.” For those of you that have seen the movie¬†Wedding Crashers you know exactly what this means: “Rule 76: No excuses. Play like a champion.” That became our mantra and what we would jokingly throw at each other anytime someone started making an excuse, ANY excuse, for how their workout went. Here’s what we hope to create at CFND: an attitude and atmosphere of Rule 76. What does that mean for us? That whether you are a coach, an athlete, a mom, a dad, a brother, a sister, a...
Friday 2.16.18

Friday 2.16.18

Weightlifting A. Power clean – OTM for 6 min: 3 Touch and go Conditioning B. AMRAP 4 9 Clusters (95, 65) 35 Double unders *cluster=squat clean thruster Rest 2 min AMRAP 4 9 toes to bar 21 KBs (53, 35) Rest 2 min 4 min to accumulate as many hollow rocks as...

AMRAP X 6

CFND – PeakFitness – High Intensity Interval Training View Public Whiteboard Metcon (AMRAP – Reps) 6 MIN AMRAP 10 BOX JUMPS 10 PUSHUPS 10 GTO W/ PLATE 6 MIN AMRAP 20 SITUPS 20 KBS 1O PLANK UP/DOWN 6MIN AMRAP20 MT CLIMBERS 10 JUMPING LUNGE 10 WB 6 MIN AMRAP 20 AR SQUAT 40 DU/60 SINGLES 20...
Thursday 2.15.18

Thursday 2.15.18

CFND – WOD View Public Whiteboard Snatch (EMOM 10: 2 full snatch, building) Metcon (AMRAP – Reps) AMRAP 14 60 cal row 50 wall balls 40 burpee box jump overs 30 power snatch (115, 80) 20 ring muscle upsThis is an opens style workout. Try to do this as listed if you can. You aren’t necessarily going to make it through a full round and that’s ok! Fitness: 60/50 cal row 50 Wall balls (14/10) 30 burpee box jump overs 20 power snatch (75, 55) 15 ring dips (use band if necessary) Front Squat (5×3, by...
Wednesday 2.14.18

Wednesday 2.14.18

Weightlifting A. Clean EMOM 3 – 2@60% EMOM 3 – 2@70% EMOM 3 -2 @80% Then 1 attempt every 1:30 at a weight of your choosing Conditioning A. For time 15 Power cleans (155, 105) 2 rounds of Cindy 12 power cleans 2 rounds of Cindy 9 power cleans 2 rounds of Cindy 6 power cleans 1 round of Cindy = 5 pull ups, 10 push ups, 15 air squats Fitness: Power cleans at 95, 65 1 Round of Cindy = 5 ring rows, 5 push ups, 15 air squats...