Tag Archives: Hemet

Saturday WOD 04.12.14

BRING YOUR FRIENDS AND FAMILY! 7:45am (child care will be available) 9:00am Diana will be in tomorrow morning at 7:45am for Child Care! Warm up Running drills 400 meter run for time WOD 20 minute AMRAP 10-Power Cleans 115/65 5- Push Press 115/65 100 meter sprint Same bar for both movements Rest 5 minutes 7 […]

WOD 04.03.14

WARM UP Together as a group With a Dowel or bar preform 10 Deadlift 10 Power Clean 10 Press 10 Back Squat 3 rounds PERFECT YOUR FORM Trainers will be strict! WOD 5 tire flips 50′ single sided farmer’s carry @ 75% body weight RIGHT arm 50′ single sided farmer’s carry @ 75% body weight […]

WOD 03.25.14

WARM UP Trainers Choice SKILL Ground to Overhead WOD  Death by Ground to Overhead With a continuously running clock do one ground to overhead movement the first minute, two ground to overhead movements the second minute, three ground to overhead movements the third minute… continuing as long as you are able. Use 75% of 3 RM Power […]

WOD 03.24.14

The rowers will be down for a week. They need to be maintained. Please don’t use them for the rest of the week. Even if they look like the can be used. There may be missing bolts and/or screws missing. Thank you WARM UP Joint Rotations Shoulder Pass Throughs 5min Cindy 5 Strict Pull ups […]

Saturday WOD 03.22.14

TOMORROW STRONGMAN TOUR AT CFBF 10:00am-12:30pm Register HERE for Non-Members CFBF Members pay at the door    BRING YOUR FRIENDS AND FAMILY TO WORKOUT!!!!!!!!   7:45am or 9:00am Warm Up Running Drills WOD 7min AMRAP Row-100 meters 10-T2B Rest 2 minutes 7min AMRAP 5-Power Cleans 5-Box Jumps Rest 5 minutes Prowler Push x3    

WOD 03.18.14

We will be having supervised child care Mon and Wed @ 3:30pm    WARM UP Trainers Choice WOD Yoke Carry Max weight for 50′ No Drops   21-15-9 reps for time of: Wallball “2-fer-1s”, 20/16 Preform 50 sit ups between each set (finish with sit ups)   MOBILITY 3 RDS 50 M SPRINT, 7 BURPEE’S […]

WOD 03.12.14

WARM UP Trainers choice SKILL Hang clean WOD 30 Hang Power Clean 95/65 30 Shoulder to Overhead 95/65 *athlete must complete in order no partitioning. Every time the bar is dropped or rest on the ground run 100m MOBILITY 8:00am-8:30am warm up- 2rds 7 broad jumps 7 burpees 7 air squats, mobility- 1.front rack position […]

WID 03.10.14

WARM UP EMOM 12min(one min on one min off) 5 strict Pull ups 10 Push ups 15 Air Squats If you make the reps above in under 60sec rest if not stop and preform 5 burpees SKILL Rope climbs WEAR LONG SOCKS! If your scared of this workout all the more reason to come in […]

Sat WOD 03.08.14 FREE WORKOUT!

CONGRATS TO NATE AND ANNA FOR TYING THE KNOT!    7:45am or 9:00am BRING YOUR FRIENDS AND FAMILY!   Warm Up Running drills     With a 10 minute clock do: 30 Squat Cleans  95/75 Rest the remaining time   With a 5 minute clock do: 50 burpees (or as many as you can in […]