Sunday, June 5 at Newtown Park – Battle on the Creek

Battle on the Creek is a functional-fitness team competition for all levels of competitors. There will be prize money for top 3 Teams and will benefit Special Olympics.

Our own Tyler Seymor and Min Cha are working on putting on this event – let’s make sure to get some teams going to represent!!!

Register at: www.battleonthecreek.org

Saturday, April 30 at 3pm to ? – Shootin’ / Cookout / Bonfire at Ro’s Ranch

Ro Asgari has kindly opened his backyard to us on Saturday, April 30 for some FUN! The festivities will begin at 3 but you are welcome to come to any part of this day!

  • 3pm –  Outdoor shooting
  • ~6 pm – Cookout – Bring your meat and lets grill it!
  • ~8:30 pm – Bonfire – need I say more?

If you plan to shoot please bring your own gun, ammo, eyes and ears. Also please bring your own meat if you want to grill out and a outdoor chair.

We will provide his address and directions when we get closer to the event. It is in Buford about 30-35 minutes from CFJC or 15 minutes from CFC. Weather may affect this event! 

 

WOD for Wednesday, April 6, 2016

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Kipping skill work – where are you at now? What do you need to work on?

Part 2 – Conditioning: “Dressed to the Nines”

Performance: 9 RFT of –

  • 9 Toes to bar
  • 9 SDHP with KB (32/24k)
  • 9 Wall Balls (20/14lb)
  • 9 Burpees

Fitness:

9 RFT of –

  • 9 TTB progressions*
  • 9 SDHP with KB
  • 9 Wall Balls
  • 9 Burpees

*Kipping TTB progressions, TTR,  V-up or supine TTB:

  

  

 

WOD for Tuesday, April 5, 2016

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squat 3×5 – warm up and perform 3 sets of 5 at 75%
Fitness: Squats 5×5 @RPE 7 + 30 sec hollow hold or hollow rock after sets

Part 2 – Conditioning: “T-Rex”

Performance: 5 RFT of –

  • 200m Run
  • 2 Rope Climb
  • 12 S2OH (115/75lb)

Fitness: 5 RFT of –

  • 200m Run
  • 10 Pull-ups or 12 ring rows
  • 12 S2OH    

WOD for Monday, April 4, 2016

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Clean – 5 min empty bar skill with coach. Then 15 min to hit a heavy double.
Fitness: 5 min empty bar skill with coach. Then E2MOM 12 min: 5 full cleans if possible (power if not) + 20 sit throughs (or scale is grasshopper)

Sit through: https://m.youtube.com/watch?v=ZiknAWhctow

Part 2 – Conditioning: “O’Leary”

Performance: 4 min AMRAP of –

  • 7 Power Cleans (135/95lb)
  • 7 Burpees

Rest one minute. Repeat for a total of 3 rounds

Fitness: 4 min AMRAP of –

  • 7 Power Cleans
  • 7 Burpees (or 0 count burpees)