Workout of the Day: Sunday, 7.20.14

Congratulations to all of the CFCC athletes who competed this weekend near and far!


Hudson, Anisha, and Stormy at Test Your Metal



MOVEMENT PREP: 5 minutes of foam rolling and lax ball as needed, 400m run as a group, Perrin’s Group Warm Up


In teams of 2 with only one partner working at a time complete
150 Wall Ball (20/14)
1200m Relay Run w/medicine ball *partners will switch every 200m
100 Burpees

Workout of the Day: Saturday, 7.19.14



MOVEMENT PREP: Set up 3 x 16 feet of planks and complete: Lunge Walks, Lunge Walks with Hands Overhead, Lateral Lunge, Single Leg Deadlift plus Forward Reach, Bear Crawl Forwards, Bear Crawl Backwards.

STRENGTH: EMOM x 7 minutes 3 TnG Power Cleans, starting at 60-65% and building every set


Team Strongman Style
Teams of 2-4 athletes complete as many sets as possible in 8 mins at each station
50m Sled Pull
50′ Farmer’s Carry
Giant Tire Flips
50′ Yoke Walk
Axle Push Press *from the floor
*One athlete works at a time. You choose the weight, but make it heavy. All male and all female teams are recommended. Rest 2 minutes between stations. Each team will start at different stations and rotate accordingly.


MOVEMENT PREP: Set up 3 x 16 feet of planks and complete: Lunge Walks, Lunge Walks with Hands Overhead, Lateral Lunge, Single Leg Deadlift plus Forward Reach, Bear Crawl Forwards, Bear Crawl Backwards.


In teams of 2
18 minute amrap
5 DB Push Press (45/20lb)
7 DB Hang Power Cleans
9 DB Reverse Lunges

*Partners will swtich ever other round with P1 completing 2 rounds, then P2 completing 2 rounds throughout the entire 18 minutes. You must use the same dumbbells for the entire workout. 

FINISHER: Time Permitting

Partner rotational med ball throws x 20/side x 2 rounds


Workout of the Day: Friday, 7.18.14

 Hustle shirts and tanks are in stock!



MOVEMENT PREP: KB adductor mash 1 min/side, floor lat stretch x 1 min/side, 30ft. of High Knee Walk to Spiderman Plus Hip Lift and Overhead Reach30ft. of Lateral Lunge with Overhead Reach, then

Partner 1 – 60ft sumo walk w/monster band while partner 2 – lat activation hold in pronated grip, then switch
Partner 1 – 60ft monster walk forward and backward w/monster band while partner 2 – plank hold on hands, then switch


15 minutes to cycle through the below 3 stations with 5 minutes of skill work at each station

A1. Pistol Progressions
A2. Strict Pull Ups, Kipping Pull-Ups, L-Pull-Ups
A3. L-Sits or Knee Tucks (from parallettes or hanging) x 30-60 seconds x 2-3 sets


3 minute amrap of either
5 Pull-Ups
10 Push-Ups
15 Air Squats
- OR -
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
*Pick up where you left off to start the next round. Score=  total number of rounds completed.

Rest 90 seconds x 4 Rounds

Workout of the Day: Thursday, 7.17.14

Need some good tips for today’s workout?

From Single Unders to Double Unders

Handstand Walk Progression Part 1

Handstand Walk Progression Part 2

Handstand Against Wall Progression 1

Handstand Against Wall Progression 2


Matt and Ben spotting each other during freestanding handstand holds during competition team practice last Saturday


MOVEMENT PREP: Foam roll t-spine and lats for 2 minutes, gastroc/soleus release 1 min/side, 2 rounds of: 30 seconds jumping jacks, 30 seconds air squats, 30 seconds hollow hold

SKILL: 10 minutes of handstand practice focusing on positioning and keeping a hollow body. Depending on your level of skill you may practice freestanding handstands, handstanding walking, or handstand holds against the wall with a partner. 


10 minute EMOM
odd = 5 DB Thrusters
even = 10 Renegade Rows

*you choose weight, but must use the same dumbbell for both the thruster and renegade row
Renegade Row = 1 Push Up + 1 Row Left + 1 Row Right
Rest 2 minutes
10 minute EMOM
odd = 5 Heavy Goblet Squats
even = 30 sec Row Sprint
Rest 2 minutes

Double Unders (scale to attempts or 3:1 ratio for singles)
Hollow Rocks

Workout of the Day: Wednesday, 7.16.14

 Join us for a BEACH DAY to say goodbye to Coach Danny, learn how to surf, and eat food with Coach Chris’s awesome family on August 16th! More details to come.



MOVEMENT PREP: Foam roll glutes and hamstrings for 3 minutes, floor lat stretch x 1 min/side, 10 alternating spiderman + OH reach, 10 Wall Facing Squats w/3 sec hold in bottom, 10 Lying T’s + 10 sec hold on last rep, 10 Lying I’s + 10 sec hold/arm on last rep


A1. DB Reverse Lunges x5/leg x 3 sets, Rest 60 seconds
A2. DB Bent Over Row x8/side x 3 sets, Rest 60 seconds
B. Turkish Get Up  x 4/arm x 3 sets *building in weight, Rest as needed


3 Rounds
20 Wall Ball (20/14)
15 American KB Swings (32/24kg)
10 Burpee Pull Ups (scale to 10 strict pull ups + 10 burpees)

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