Monday 04.15.18

Marathon Monday
2 rounds: (45 min cap)
400m run
26 HR push ups
400m run
26 air squats
400m run
26 T2B
400m run
26 HS push ups
400m run
26 pull ups

Today’s WOD marks the 5th Anniversary of the Boston Marathon bombing. We WOD in honor of those who lost theirs lives and limbs on that day. #BOSTONstrong

Saturday 04.14.18

 –  NO CLASS TODAY  –

Come outside and play.  Join us as CCF hosts a fundraiser at Sierra Vista High School, 3600 North Frazier St Baldwin Park 91706. $10 Parking. Carpool. Proceeds to benefit the AVID scholarship fund.
Thank you in advance for your support and understanding.

Friday 04.13.18

1. 4 rounds for time
50 Double-unders
40 KB swings, 53/35
30 KB push press (15R/15L)
20 KB walking lunges
100m KB farmer carry

2. EMOM x5 – 0:50 Plank hold

Box Brief
No Saturday class – Instead come out and play in the sun! CCF will be hosting a fundraiser at Sierra Vista High School, Baldwin Park, 7AM-2PM, for the ADIV Scholarship Fund. $10 parking. We suggest you car pool. Thank you in advanced for your time and support.

Thursday 04.12.18

1. EMOM x8 – Barbell complex
Clean + 2 front squats + jerk, 155/105

2. CHIEF – 5 rounds (19 mins)
3 min AMRAP
3 Power cleans 155/105
6 push ups
9 air squats
– 1 minute rest –

Wednesday 04.11.18

1. 3 rounds (17 min cap)
500m Row
12 deadlifts, 200/140
21 box jumps, 24/20

2. For time
800m run
50 axle bar thrusters, 25/15
30 pull-ups

Tuesday 04.10.18

For Time (teams of 2)
70 Alternating Dumbbell Snatches (70/50)
50 Calorie Row
25 Burpee Pull-Ups
– then –
60 Wallballs (30/20)
40 CAL SkiErg
20 Bar Muscle-Ups
– then –
50 D-Ball Squats, 100/70
30 D-Ball Cleans, 100/70
400m D-ball bear hug carry

Monday 04.09.18

0:00-7:00
1000m Row
with remaining time AMRAP
7 deadlifts, 155/105
5 hang cleans, 155/105
3 jerks, 155/105
– 3 min rest –
10:00-17:00
40/30 CAL Bike
with remaining time AMRAP
7 deadlifts, 155/105
5 hang cleans
3 jerks
– 3 min rest –
20:00-27:00
800m run or 750m Ski Erg
with remaining time AMRAP
7 deadlifts, 155/105
5 hang cleans
3 jerks

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Congratulations to Athlete of the Month Mike Calloway

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Box Brief
JUDGES and VOLUNTEERS NEEDED for SAT. April 14th (7AM-2PM) – CCF will be hosting a fundraiser competition for the AVID scholarship fund for Sierra Vista HS, Baldwin Park.

If you are available, please speak with Gabriel or text Karen 909-973-2546. We thank you in advance for your time and support.
Event Information: When – SAT. APRIL 14th. 7AM-2PM. Where – Sierra Vista HS 3600 North Frazier Street Baldwin Park 91706. Please wear black shorts/bottoms. We will supply you with a staff event shirt, lunch for the day, free parking, all you can drink to keep you hydrated, and fun day of comaradie and community.

Saturday 04.07.18

8 AM Team Workout. Bring a friend.

Friday 04.06.18

For time
10-9-8-7-6-5-4-3-2-1
CAL Ski Erg
C2B Pull-ups
CAL Bike
Ring push ups

Thursday 04.05.18

1. EMOM x9
high-hang power snatch + hang squat snatch + full squat snatch (65% 1RM max)

2. “RANDY” (8 min cap) – 75 snatches, 75/55

3. cash out – 400m WB squeeze (90/90), 20/14