Tuesday 12-27-16

27-21-15-9
Push Press (115#/75#)
Toes 2 Bar
Box Jump (24"/20")

Then...

EMOM 8 MIN
ODD: Max unbroken push ups
EVEN: Max unbroken Strict Pull ups

Your CRCF coaching staff!!! Each one with their own unique ability to bring a smile to your face and help you in any fitness or health goal you may have. 

Monday 12-26-16

CRCF is closed today so you can enjoy the extended weekend with your family, but if you need a workout to do, we've got you covered! Here's one you can trick your family into doing with you.

EMOM 20 MIN

ODD: 20 Air squats

Even: Max burpees

Your score is total burpees.

Saturday 12-24-16

"12 DAYS OF XMAS"
1 OHS (135#/95#)
2 MUSCLE UPS
3 STRICT HSPUS
4 ALT PISTOLS
5 WALL BALLS (30#/20#)
6 BOX JUMPS (24"/20")
7 KETTLE BELL SWINGS (70#/53#)
8 CTB PULL UPS
9 FRONT SQUATS (135#/95#)
10 DEAD LIFTS (135#/95#)
11 PUSH PRESS (135#/95#)
12 DB BURPEE STEP UPS (45#/25#) (24"/20")

Christmas week schedule!!!! Open all normal classes except open gym on Saturday and Closed Monday 12-26-16. We hope you enjoy your weekend with friends and family! 

Friday 12-23-16

FOR TIME 
21-15-9
POWER CLEAN (155#/105#)
SIT UP

15-12-9
POWER SNATCH (135#/95#)
BOX JUMPS (24"/20")

12-9-6
HANG SQUAT CLEAN (95#/65#)
BAR FACING BURPEE

Christmas week schedule!!!! Open all normal classes except open gym on Saturday and Closed Monday 12-26-16. We hope you enjoy your weekend with friends and family! 

Thursday 12-22-16

FOR MAX REPS 

0:00 - 5:00: ROW FOR CALORIES 

5:00 - 10:00: ASSAULT BIKE FOR CALORIES 

10:00 - 15:00: RUN FOR DISTANCE 

Christmas week schedule!!!! Open all normal classes except open gym on Saturday and Closed Monday 12-26-16. We hope you enjoy your weekend with friends and family! 

Wednesday 12-21-16

FOR TIME 
10-8-6-4-2
DB Squat Snatch (75#/55#)
2 legless rope climbs between sets

Then...

Find a max height
Box Jump

Our #WCW is CoCo! We asked her a few questions and these were her answers :)

How did you hear about CRCF? I heard about you guys opening so I left my old cf gym in Gilroy and joined. What's your favorite workout? Anything with overhead squats. Least favorite? Anything with running. What's the best part about working out at CRCF? The coaching and the 5:30am crew. What's the background on your phone right now? A pic of my son riding my scooty. What are your most used emoji's? What's your favorite movie of all time? Elf Batman or Superman? Wonder Woman ok super man What's the last thing you searched for on google? "How can I tell if my dryer is gas or electric" What's your cheat meal? Frosting, cookies, etc. If you could be any animal what would you be and why? A dog because they are loved. If you could go anywhere in the world, where would you go? Europe

Tuesday 12-20-16

"16.3"

AMRAP 7 MIN

10 Snatches (75#/55#)

3 Bar Muscle ups 

Then...

For Time 
Row 1K

Christmas week schedule!!!! Open all normal classes except open gym on Saturday and Closed Monday 12-26-16. We hope you enjoy your weekend with friends and family!