Friday 5-1-15

3 Rounds
30 KB Swings (70#/53#)
20 Pull ups
10 Ring Dips

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Thursday 4-30-15

"Fight Gone BAD"
Three rounds (1 min at each station for max reps) 
Wall Ball (20#/14#)
Summo Deadlift High Pull (75#/55#)
Box Jump (20" for both male and female)
Push press (75#/55#)
Row for calories
Rest 1 min

Wednesday 4-29-15

IN TEAMS OF 2
AMRAP 12 MIN
Max Power Snatches (135#/95#)

* Every 3 min run 200 meters together as a team

*This is performed in sets of 3 touch and go by each partner.  Once you do your set of 3, your partner will do theirs while you rest.  

*Score is total snatches completed over the 12 min

Over the next week challenge yourself to replace "I have to" with "I get to".  Life is about perception, and the ability to see everyday tasks that most would say are a burden or annoying, and turn those into a positive will make everyday brighter.  "I GET TO" go to the gym, "I GET TO" cook dinner, "I GET TO" go to work! We are privileged to be able to do these things and should treat them as such.  

Tuesday 4-28-15

FOR TIME
Run 1 mile
75 Wall balls (20#/14#)
50 Lateral over the bar burpees
25 Hang Power Cleans (185#/130#)

The environment you put yourself in will dictate who you are where you go.  CRCF is breading an environment of hard work, accountability, integrity, community, and more importantly fun! Don't forget to take a step back every once in awhile and assess you goals, from there look at your surroundings and begin eliminating all things that are keeping you from that goal.  

Monday 4-27-15

5 Rounds
5 Strict Shoulder press (135#/95#)
10 push press (135#/95#)
15 back squats  (135#/95#)

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Saturday 4-25-15

The gym will be closed today!!!!  Your CRCF Coaches will be attending a clinic at Stanford to further their knowledge as coaches and bring that back to you guys.  A group will be at Christopher High track at 9am to do the following workout! Head on down and take some pictures too :)

In Teams of 2
3 Rounds
400 meter sprint
***At 3-2-1...Go! Partner 1 sprints 1 lap around the track, While partner 2 does as many burpees as they can.  Each partner will do three 400 meter sprints with their score being total time and total burpees

Then...

In Teams of 3
AMRAP 12 MIN
100 Yard sprints

*** 2 team members in one end zone, the third team member in the opposite end zone.  At 3-2-1... Go! 1 team member from the group of two sprints down and tags the third team member at the other end zone, that team member sprints down and tags their team member at the opposite end zone.
Score is total number of 100 yard sprints completed in 12 min

Reminiscing our 2015 holiday party! 

Friday 4-24-15

The gym will be closed this Saturday.  Your CRCF Coaches will be attending a clinic at Stanford to further their knowledge as coaches and bring that back to you guys.  We will have a track workout posted for Saturday and encourage everyone to head to Christopher High at 9am to do it together! Take pictures if you do too :)

5 Rounds
20 burpees
10 Chest to bar pull ups
400 meter run

The TRIFECTA!!!!!