Thursday 01.11.18

1. EMOM x 11 – share bar with partner
axle bar squat clean – 2 reps each, 25s/10s
(add weight every round Men 20#/ Women 10#)

2. PHAT FRAN
21-15-9
axle bar thrusters, 35s/25s
pull-ups

Box Brief – (details click here)

  • SAT. JAN 20 – JUDGES & VOLUNTEERS WANTED – CCF is proud to host the WAL “The BIG 3” 3-person team competition, 8AM-1PM.

We are unable to put these event at this large scale without the support of our community.  If you are available, please let our coaches know.  Thank you in advanced for your time and support.

  • JAN 20 – MAR 2, 6-week Whole Life Challenge. Early registration ends, JAN 2nd.
  • JAN 28th (10:15 AM) & 29th (1:15 PM). SPARTAN RACE Sprint, Prado Regional Park, Chino CA. Registration link in events page.

Wednesday 01.10.18

1. 24 min running clock:
A. EMOM x8
10 CAL Ski Erg
15 Box Jumps (24/20)
B. EMOM x8
10 CAL ski Erg
10 Front Squats, 135/95
C. EMOM x8
10 CAL Ski Erg
10 Alternating lunges, 135/95

2. Cash out – coach’s choice

____________

Happy Birthday Emily Estrada

____________

Box Brief – (details click here)

  • SAT. JAN 2oth, CCF proudly hosts the WAL “The BIG 3” MMM or FFF team competition. For details or registration, speak to coaches.  We are looking for judges and volunteers to help. If you are available, please let our coaches know.  Thank you in advanced for your time and support.
  • JAN 20 – MAR 2, 6-week Whole Life Challenge. Early registration ends, JAN 2nd.
  • JAN 28th & 29th, 10:15 race time. SPARTAN RACE Sprint, Prado Regional Park, Chino CA. Registration link in events page.

Tuesday 01.09.18

1. 5 rounds (teams of 2)
30/20 partner CAL Bike
20 C2B pull ups
50-40-30-20-10 MB cleans,  100/70

2. cash out – teams of 2
200 double-unders
60 CAL Ski Erg

 

_________

Happy Birthday Trish Luevanos

_________

Box Brief – (details click here)

  • SAT. JAN 2oth, CCF proudly hosts the WAL “The BIG 3” MMM or FFF team competition. For details or registration, speak to coaches.  We are looking for judges and volunteers to help. If you are available, please let our coaches know.  Thank you in advanced for your time and support.
  • JAN 20 – MAR 2, 6-week Whole Life Challenge. Early registration ends, JAN 2nd.
  • JAN 28th & 29th, 10:15 race time. SPARTAN RACE Sprint, Prado Regional Park, Chino CA. Registration link in events page.

Monday 01.08.18


1. 20 minute running clock:
AMRAP 5:
15/12 CAL row
12 Power Snatches (95/65)
Rest 2:00
AMRAP 5:
15/12 CAL row
8 Power Snatches (115/80)
Rest 2:00
AMRAP 6:
15/12 CAL row
4 Power Snatches (135/95)

2. cash out – coach’s choice

_____________

Happy Birthday Andy Manuele (1/7)

_____________

Box Brief – (details click here)

  • SAT. JAN 2oth, CCF proudly hosts the WAL “The BIG 3” MMM or FFF team competition. For details or registration, speak to coaches.  We are looking for judges and volunteers to help. If you are available, please let our coaches know.  Thank you in advanced for your time and support.
  • JAN 20 – MAR 2, 6-week Whole Life Challenge. Early registration ends, JAN 2nd.
  • JAN 28th & 29th, 10:15 race time. SPARTAN RACE Sprint, Prado Regional Park, Chino CA. Registration link in events page.

Saturday 01.06.18

 

8 AM SpartanFIT team workout. Bring a friend.

____________

Happy Birthday Jennifer Hy

____________

Box Brief – (details click here)

  • SAT. JAN 2oth, CCF proudly hosts the WAL “The BIG 3” MMM or FFF team competition. For details or registration, speak to coaches.  We are looking for judges and volunteers to help. If you are available, please let our coaches know.  Thank you in advanced for your time and support.
  • JAN 20 – MAR 2, 6-week Whole Life Challenge. Early registration ends, JAN 2nd.
  • JAN 28th & 29th, 10:15 race time. SPARTAN RACE Sprint, Prado Regional Park, Chino CA. Registration link in events page.

Friday 01.05.18

3 Rounds:
30 burpees
30 Sumo Deadlift High Pulls (75/55)
30 Box Jumps (24/20)
30 Push Presses (75/55)
30/21 Calorie Row

__________

Happy Birthday Vanessa Tapia

__________

Box Brief – (details click here)

  • SAT. JAN 2oth, CCF proudly hosts the WAL “The BIG 3” MMM or FFF team competition. For details or registration, speak to coaches.  We are looking for judges and volunteers to help. If you are available, please let our coaches know.  Thank you in advanced for your time and support.
  • JAN 20 – MAR 2, 6-week Whole Life Challenge. Early registration ends, JAN 2nd.
  • JAN 28th & 29th, 10:15 race time. SPARTAN RACE Sprint, Prado Regional Park, Chino CA. Registration link in events page.

Thursday 01.04.18

1. EMOM x7
3 Deadlifts, 255/175

2. 4 rounds
15 CAL Ski Erg
30 Wallballs (20/14)
15 Deadlifts (225/155)

Box Brief – (details click here)

  • SAT. JAN 2oth, CCF proudly hosts the WAL “The BIG 3” MMM or FFF team competition. For details or registration, speak to coaches.  We are looking for judges and volunteers to help. If you are available, please let our coaches know.  Thank you in advanced for your time and support.
  • JAN 20 – MAR 2, 6-week Whole Life Challenge. Early registration ends, JAN 2nd.
  • JAN 28th & 29th, 10:15 race time. SPARTAN RACE Sprint, Prado Regional Park, Chino CA. Registration link in events page.

Wednesday 01.03.18

1. 30-25-20-15-10
Calorie Row
Russian Kettlebell Swings, 106#/70#
double-unders
Toes to bar

2. cash out – coach’s choice

Box Brief – (details click here)

  • SAT. JAN 2oth, CCF proudly hosts the WAL “The BIG 3” MMM or FFF team competition. For details or registration, speak to coaches.  We are looking for judges and volunteers to help. If you are available, please let our coaches know.  Thank you in advanced for your time and support.
  • JAN 20 – MAR 2, 6-week Whole Life Challenge. Early registration ends, JAN 2nd.
  • JAN 28th & 29th, 10:15 race time. SPARTAN RACE Sprint, Prado Regional Park, Chino CA. Registration link in events page.

Tuesday 01.02.18

Teams of 2 or 3:
On the Minute x 27 (7 Rounds)
Station 1 – 1 Round of “Cindy”
(5 pull ups/ 10 push ups/ 15 air squats)
Station 2 – 10 thrusters (95/65)
Station 3 – Max Calorie Bike
Station 4 – Rest

Box Brief – (details click here)

  • SAT. JAN 2oth, CCF proudly hosts the WAL “The BIG 3” MMM or FFF team competition. For details or registration, speak to coaches.  We are looking for judges and volunteers to help. If you are available, please let our coaches know.  Thank you in advanced for your time and support.
  • JAN 20 – MAR 2, 6-week Whole Life Challenge. Early registration ends, JAN 2nd.
  • JAN 28th & 29th, 10:15 race time. SPARTAN RACE Sprint, Prado Regional Park, Chino CA. Registration link in events page.

Monday 01.01.18

CLOSED – Happy New Year! Enjoy the day with family and friends.
We will re-open tomorrow with our normal class schedule. See you all in 2018!

Box Brief – (details click here)

  • Monday Jan 1st – Happy New Year (CLOSED). Regular class schedule resumes Tuesday, Jan 2nd.
  • SAT. JAN 2oth, CCF proudly hosts the WAL “The BIG 3” MMM or FFF team competition. For details or registration, speak to coaches.  We are looking for judges and volunteers to help. If you are available, please let our coaches know.  Thank you in advanced for your time and support.
  • JAN 21 – MAR 2, 6-week Whole Life Challenge. Early registration ends, JAN 2nd.
  • JAN 28th & 29th, 10:15 race time. SPARTAN RACE Sprint, Prado Regional Park, Chino CA. Registration link in events page.