Core strength!

Placing a rolled up a Yoga Mat or Towel underneath your lumbar curve is a great way to maintain mid-line stabilization while doing sit-ups. Doing this combined with plank holds will increase core strength very quickly and will tremendously increase your ability do improve on overhead lifts as well as Olympic lifts.

WOD
As many Rds. in 20 minutes:
7 - 95lb Overhead squats
7 - Pull-ups
7 - Ring Dips

Posted by Michael

Taking to the Limit

Justin Pushing himself to another level in his 2nd CFC WOD.

WOD
3 Rounds For time:
30 Box Jumps
20 75lb Push Press
10 25 lb Man Makers
250 M Run

Posted by Michael

Coordination, Accuracy, Agility and Balance

Olympic movements are challenging to learn. Learn them and see what happens to your fitness levels.

WOD
For Time:
21 Pull-ups
21 L - Arm DB Snatch
21 R - Arm DB Snatch
15 - 15 -15
9 - 9 - 9

Posted by Michael

Getting Under the Bar!

The Clean - Most efficient way to get object of the ground and above your body. Nicole and Jen showing the way.

WOD
5 Rounds for time:
10 - 95lb Power Cleans
10 - 2 Pood KB Sumo DL HighPulls
5 - 35 lb One arm Snatch (R)
5 - 35 lb one arm Snatch (L)

Posted by Michael

The Snatch

Jevon, Crystal, Brendan, Pete, and Ron showing getting their hips down low as the catch the Snatch.

WOD
For Time:
30 X 135 lb Snatch

Posted by Michael

The Clean and Jerk

Bear proving once again that it is mind over matter.

WOD

For Time:

Clean and Jerk

135 lbs X 30

Posted by Michael