Welcome to CFOC Workouts

Our training program follows the CrossFit concept and programming to ellicit as broad an adaptation as possible.  Training includes metabolic conditioning (metcon), gymnastics movements (i.e. bodyweight exercises), and weightlifting.  The workouts vary from day-to-day and include one or more modalities across a training cycle of 3 training days followed by 1 rest day.  Some WODs are time priority (i.e. # of rounds in 20 minutes), some task priority (complete the WOD for time), and others strength and skill and not for time (i.e. single rep lifts).  We note the prescribed loads and rep schemes, but realize that you must adjust the WODs to your own skill, ability, and conditioning.  If you're not sure what to do, then contact us or don't do that WOD.  You should be exhausted at the end of the WOD.  If not, then you didn't work hard enough.  Most importantly, have fun! Click HERE to return to the main site.

Saturday, July 11

40-30-20-10

Wall Balls (20/14)

Walking Lunge Steps

Overhead Squats (75/55)

Friday, July 10

Rest Day


Come to class to get today's wod.  Alternatively, do one of the wods from earlier in the week that you missed.

Thursday, 7/9/09

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Wednesday, 7/8/09

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

ALTERNATE WOD:

Complete as many rounds in twenty minutes as you can of:
4 Pull-ups
6 Dumbbell Shoulder Press
8 Kettlebell swings with appropriate scaled load

Tuesday, 7/7/09

21-18-15-12-9-6-3 rep rounds of:
Front squats (go VERY heavy!)
Abmat Sit-ups

Monday, 7/6/09

4 x 800m runs

Between rounds, do 1 shoulder press, 3 push press, and 5 push jerks

Time each run and use the lifting as the rest, but rest at least 4 mins between runs.

Saturday, 7/4/09, AND Sunday, 7/5/09

NO CLASSES THIS HOLIDAY WEEKEND. 

Friday, 7/3/09

"Randy"

75 pound Power snatch, 75 reps for time.


Power snatch - starts from the ground and ends in a partial squat with the load extended overhead.

Post WOD skill work:  Clean and Jerk

Thursday, 7/2/09

Rest Day

Wednesday, 7/1/09

Run 10 K

July 2009

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