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  • 12/14/2018

    Workout of the Day:

    1)Coach led warmup

    2) For time complete 4 rounds of
    10 Single Arm KB Swings Right Arm 53/35
    10 KB Snatches Right Arm 53/35
    100m Single Arm Farmers Carry Right Arm 53/35
    100m Single Arm Farmers Carry left Arm 53/35
    10 KB Snatches Left Arm 53/35
    10 Single Arm KB Swings Left Arm 53/35

    Notes: Scale the weight as necessary but use the same weight for all movements. Be sure to challenge yourself. Step out of your comfort zone and do work.

    3) Mobility/Stretching

  • 12/13/2018

    Workout of the Day:

    1) Coach led Warm-up

    2) Take 15-20 Minutes to find a heavy set of 7 Overhead Squats

    3) For time complete
    21-15-9-3 Reps of
    Over head squats 95/65
    Pull-ups

    Notes:
    1. Kipping Pull-ups are allowed.
    2. A good scale for the pull-up today is a jumping pull-up.
    3. Scale the weight as necessary.

    4) Mobility/Stretching


  • 12/12/2018


    Workout of the Day:

    1) Coach led Warm-up

    2) “Michael”

    3 Rounds for time of

    800m Run

    50 Situps

    50 Abmat Back Extensions

    3) Mobility/Stretching

  • 12/11/2018


    Nice work today for all of you who made it in today.

    I wanted to remind everyone about the CFOH Christmas Party this Saturday. It will be held at the gym this year, we will be starting around 5:00. This is a potluck style party this year, we will be providing a very yummy brisket so please bring a side dish or a desert to share and also BYOD (we will provide water). Also if you want to participate in this years White Elephant gift exchange the the limit is $25 on the gift or less, it's a lot of fun so you don't want to miss out. We will also have a prize for the Ugliest Christmas sweater so bring on the hideous sweaters. If you have any questions please let us know or ask a coach. I can't wait to see all of you there and enjoy some FitFamily fun! 

    Workout of the Day:

    1) Coach Led Warm Up

    2) 6 Rounds for time of

    15 Burpee Broad Jumps

    25 Air Squats

    Notes: Here is a link to what a burpee broad jump is

    3) Mobility/Stretching

  • 12/10/2018

    I hope you all had a wonderful weekend. Lets get the week started off right with a fun little workout. 

    Workout of the Day:

    1) Coach Led Warm-up

    2) Take 15-20 Minutes to find a heavy single Hang Power Clean

    3) 5 rounds for time of
    10 Deadlifts 155/110
    7 Hang Power Cleans 155/110
    4 Push Presses 155/110

    Notes: Scale the weight as necessary. All three movements will use the same weight.


    4) Mobility/Stretching

  • 12/7/2018

    Workout of the day:

    1) Coach led warmup

    2) For time complete
    250 Double Unders
    1 Mile Run
    250 Double Unders

    Notes: Scale for the DU is x2 Singles. Only reason to sub for the running is if there is an injury stopping you from doing so. If thats the case then a 2000m Row is acceptable.

    3) Mobility/Stretching


  • 12/6/2018

    Workout of the Day:

    1) Coach led Warm-up

    2) Deadlift 3-3-3-3-3-3 Reps AHAP. Work Up to somewhere around 80-90% of your 3RM and use for all sets. If you do not have a 3RM find a heavy weight and use for all sets.

    3) EMOM for 10 minutes complete
    Even Minutes - 10 Weighted lunges with Barbell on your back 115/80
    Odd Minutes - 12 Calorie Row

    Notes:
    1. If there are more people than rowers, then at the start of the EMOM have half the folks start on the rower and the other half on the lunges.
    2. For the lunges the barbell will come from the floor. Clean it and then press it to your back. From there complete the lunges. If you are not  quite proficient with cleans then taking the bar from the rack is acceptable.

    4) Mobility/Stretching

  • 12/5/2018

    Workout of the day:

    1) Coach led Warm-up

    2) 4xME set of strict Pull-ups + ME set of kipping Pull-ups

    Notes: Complete a max effort set of strict pull-ups and then without dropping from the bar complete a max effort set of kipping pull-ups. Rest as needed between rounds.

    3) “GI Jane”
    100 Burpee Pull-ups for time

    Notes: Complete a burpee and then jump into a pull-up. Heres is a link to what it looks like
    https://youtu.be/IcnxbHXu3Vc

    4) Mobility/Stretching

  • 12/4/2018


    1) Coach Led Warm Up

    2) Take 15-20 minutes to find a 1RM bench press

    3) 12 Minute AMRAP of

    50 Mountain climbers

    30 Russian twists with a KB 53/35

    10 Push-ups

    Notes:

    1. The Mountain Climbers are single count.

    2. The Russian twists are single count.

    3. I want full range of motion on these push-ups. Chest to ground on each rep. If you need to scale to your knees , do so. Another scale option can be elevated push-ups.

    4) Mobility/Stretching

  • 12/3/2018

    Workout of the Day:

    1) Coach Led Warm-up

    2) “Fight Gone Bad”
    Three rounds of:


    Wall-balls 20/14 pound ball to a 10 ft target 


    Sumo deadlift high-pull 75/55 pounds 

    
Box Jump 24/20” box 

    
Push-press 75/55 pounds


    Calorie Row


    In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

    3) Mobility/Stretching

  • 12/1/2018

    Workout of the Day:

    1) Coach Led Warm-up

    2) In teams of two
    Take 10 minutes to find a combined 1RM Clean and Jerk
    then
    5 Minute Rest
    then
    20 Minute AMRAP of
    5 Pull-ups
    10 Push-ups
    15 Air Squats

    Notes:
    1. Using one bar partners will take ten minutes to find a combined 1RM C&J.
    2. During the AMRAP one works while the other rest. For a full round to count each partner must complete a round.

    3) mobility/stretching

  • 11/30/2018

    Workout of the Day:

    1)Coach led warmup

    2) Shoulder Press 3-3-3-3-3-3 Increasing weight each set looking for a new 3Rm by the last set. 

    3) EMOM for 10 minutes complete
    Even Minutes - 6 Thrusters 135/95
    Odd Minutes - 10 Calorie row

    Notes:
    1. If there are more people than rowers start half the folks on the rowers for the even minutes and the other half on thrusters.
    2. The thrusters should be challenging but not impossible. Scale the weight as necessary but don’t cheat yourselves. 

    4) mobility/stretching

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