Friday 5-1-15

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

Are pull ups the bane of your existence? Try adding in Barbell Wod to your training 3 days a week and see if your strength doesn't improve and along with that your pull ups.  Go to https://marketplace.trainheroic.com/#/ and sign up today! 

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#)

Add caption

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!!!!!

Thursday 4-23-15

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 :)

In teams of 2
4 Rounds
100 Meter partner carry
10 power cleans (225#/135#)
100 meter partner carry
25 Wall Balls (20#/14#)

* Partner carries can be broken up however the team chooses
*power cleans are alternating for 10 reps
*wall balls are broken up however you choose

Surround yourself with good and good will come

Wednesday 4-22-15

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 :)

EMOM 12 Min (Alternating Movements)
ODD: 6 Touch and go Power Snatches (135#/95#)
EVEN: 6 Burpee Box Jump Overs.

*The burpee box jump overs are to be done at 100% max effort each round, giving the athlete as much rest as possible going into the power snatches

Start with the fundamentals and grow from there the same way you build a house you must have a solid foundation 

Tuesday 4-21-15

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 :)



Halt Clean
5 X 2 @ 75% of your 1RM C&J
*If you did this last week add 10# for guys and 5# for ladies to your 75%

Back Squat
4X8 @ 70% of your 1RM
*If you did this last week add 20# for guys and 10# for ladies to your 70%

Push Jerk
5X2 @ 65% C&J with 3 second pause in dip
* If you did this last week add 10# for guys and 5# for ladies to your 65%

Our youth is growing up STRONG! So proud of these two for the time a dedication they put in everyday

Monday 4-20-15

5 Rounds
6 Thrusters (165#/115#)
12 Burpees
6 Muscle ups

The static holding of certain positions is very beneficial not only in building strength but also muscle memory

Saturday 4-18-15

AMRAP 20 MIN
Burpees..... Yes.... Burpees

This workout is the ultimate test of mental toughness... The first win..... Walking through the door, after that all you have to do is fall down and get up for 20 min. Who will come test their mental toughness?

Start with the basics and growth will be continuous and significant.  Skip the important base of each movement and progress will halt.  If you're stuck at a weight, movement, or skill look backwards to the basics. Perfect these and watch the rhode blocks fall away.  Remember the base of everything, regardless of movement or goal is nutrition.  All else benefits from there.  

Friday 4-17-15

ESTABLISH A 1RM BOX JUMP (15 MIN)

Then...

Back Squat
20 reps (10# heavier than last week)

*This is the final week of this cycle, if you feel like you can go heavier than the 10# jump from last week, be cautious but go for it! 

Thursday 4-16-15

In teams of 2 For Time:

4 rounds (Each partner does a 200 m sprint then tags the other partner to do their 200 m sprint until both partners have run 200 meters 4 times each)
200 m run

5 Rounds (Each partner does 10 kb swings then hands off to their partner to do their 10.  Each partner does 5 rounds of 10 kb swings)
10 KB Swings (70#/53#)

6 Rounds (each partner does 12 wall balls then switches with other partner until both have completed 6 rounds of 12 wall balls each)
12 wall balls (20#/14#)

Caption this....

Wednesday 4-15-15

EMOM 12 MIN (ALTERNATNG)
ODD: 10 DL (315#/225#)
EVEN: 10 Box Jumps (24"/20")

Don't stay stuck inside the box. Take your fitness outside! 

Tuesday 4-14-15

Halt Clean (3 sec pause just below knee) [10 min cap]
5 X 2 @ 75% of your 1RM C&J

Back Squat [10 min cap]
4 X 8 @ 70%

Push jerk (with 3 sec pause in dip) [10 min cap]
5 X 2 @ 65% of your C&J

Spencer Moormon lifting ALL THE WEIGHTS!!!!!

Monday 4-13-15

4 Rounds
15 Hang power Cleans (135#/95#)
15 Front Squats (135#/95#)
15 Burpee Box Jumps (24"/20")

Saturday 4-11-15

AMRAP 30 Min
10 burpess over the bar
10 shoulder to oh (95#/65#)

*Every 3 min run 1 lap around building

Chris judging Doris during 15.5 :)

Friday 4-10-15

AMRAP 20 MIN
5 KB Swings (80#/62#)
3 Muscle ups
2 Clean and Jerks (225#/135#)

Ding ding ding! Josh B weighing in! 

Thursday 4-9-15

EMOM 20 MIN
ODD: 200 M Sprint
Even: Rest

Jon "strong" Showing an amazing finish to the second pull 

Wednesday 4-8-15

21-15-9
Hang power Snatch (95#/65#)
Ring dip

then...

1 set max strict HSPU's
or
1 set max strict barbell press (95#/65# or a weight you can get 10-12 reps) 

Tuesday 4-7-15

For time
30 Squat clean Thrusters (155#/105#)

Like father like son...

Monday 4-6-15

FOR TIME
30 KB Swings (70#/53#)
200 Meter run
20 KB Swings
200 M Run
10 KB Swings
200 Meter Run

Then...

Back Squat
20 reps (10# heavier than last week)

Don't let the time you put into the gym be negated by crappy movement and eating habits outside the gym.  Move well, eat well, sleep well, live well! 

Saturday 4-4-16

"Mary"
AMRAP 20
5 HSPUs
10 Pistols
15 Pull ups

When the gym is closed every Sunday what do you do to keep moving?

Friday 4-3-15

20-18-16-14-12-10
Alternating DB Snatch (75#/55#)
2-2-2-2-2-2
Rope climbs

Hand Care... How often to do you take care of your calluses and what do you do to keep from ripping?

Thursday 4-2-15

8 Rounds 
AMRAP 1 Min
Row for Cal

Rest 1 Min

AMRAP 1 Min 
Airdyne for right hand strokes

Rest 1 Min

Happy Lauren..... sad Alex.....