Happy Sunday everyone and Happy Father’s Day!
A big shoutout to all the strong, hardworking dads in our community. We’re so thankful for each of you and hope your weekend has been filled with family, fun, and some downtime! Kids Camp Starts This Week!
Mornings at the gym will be full of energy as we kick off our Kids Camp! We’re excited to watch the next generation have fun, stay active, and build a strong foundation for fitness.
Here’s a quick peek at the week: Bench Press Tuesday💪, Back Squats Friday, classic CF wod “Gwen” Wednesday, Partner WOD on Saturday — don’t forget to bring your swolemate or gym buddy for a little weekend fun!
☀️Stay Hydrated in This Heat:
- Start your day with 16-20 oz of water before coffee.
- Keep a water bottle close and sip throughout the day.
- Add electrolytes or a pinch of sea salt to help replenish during workouts.
We’re so thankful for every single one of you — your support, energy, and dedication are what make this community so special. We’re also excited to welcome a handful of new members this month, welcome to the CFF family! We can’t wait to watch you crush your goals.🔥 Let’s keep showing up, supporting each other, and having fun!
WORKOUTS OF THE WEEK:
MONDAY
WORKOUT – PERFORMANCE
FOR TIME
5000/4500m Row*
*Every 3:00, not including 0:00, Complete Reps of Hang Power Snatches* (75/55).
Hang Power Snatch Reps…
RND 1 = 12
RND 2 = 11
RND 3 = 10
And so on…
(Score is Time)
WORKOUT – FITNESS
FOR TIME
4500/4000m Row*
*Every 3:00 Complete Reps of Hang Power Snatches* (65/45).
Hang Power Snatch Reps…
RND 1 = 12
RND 2 = 11
RND 3 = 10
And so on…
(Score is Time)
EXTRA CREDIT – ALL
NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance.
4 SETS
400m Run
10 Wall Balls (30/24)
10 Sandbag/ DB Front Rack Alt. Lunges (Athlete Choice)
10 Burpees
10 Wall Balls
-Rest 2:00 b/t Sets-
(Score is Total Time)
TUESDAY
STRENGTH – ALL
ON AN 18:00 RUNNING CLOCK…
Build to a Moderate-Heavy 2-Rep Bench Press
(Score is Weight)
WORKOUT – PERFORMANCE
AMRAP x 12 MINUTES
10 Toes to Bar
20 Double Unders
10 Alt. Pistols
20 Double Unders
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 12 MINUTES
10 Toes to Something
40 Single Unders
10 Heel Elevated Narrow Stance Air Squats
40 Single Unders
(Score is Rounds + Reps)
WEDNESDAY
CLASSIC WORKOUT – ALL
“GWEN”
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
-Rest as Needed b/t Sets-
*Sets must be completed unbroken. Pick a single weight with which to complete all 3 rounds of the prescribed number of repetitions of Clean-and-Jerks. Touch and go at the floor only. Use the same load for each set.
(Score is Weight)
EXTRA CREDIT – ALL
6 ROUNDS FOR TIME
8 Deadlifts (Moderate-Heavy)
20 Sit-Ups
50m Farmers Carry
200m Run
(Score is Time)
THURSDAY
WORKOUT – PERFORMANCE
3 SETS
ON AN 8:00 RUNNING CLOCK…
75/65 Cal Bike (65/55 Cal Echo)
Max Gymnastics Reps*
-Rest 3:00 b/t Sets-
*Gymnastics Reps…
SET 1- Pull-Ups
SET 2- Chest to Bars
SET 3- Bar Muscle-Ups
(Score Total Reps)
WORKOUT – FITNESS
3 SETS
ON AN 8:00 RUNNING CLOCK…
65/55 Cal Bike (57/47 Cal Echo)
Max Gymnastics Reps*
-Rest 3:00 b/t Sets-
*Gymnastics Reps…
SET 1- Ring Rows or Jumping Pull-Ups
SET 2- Pull-Ups
SET 3- Chest to Bars
(Score Total Reps)
FRIDAY
STRENGTH – ALL
Back Squat 5×2*
*Build and stay at Heavy weight across all sets.
(Score is Weight)
WORKOUT – PERFORMANCE
FOR TIME
400m Run
50 Thrusters (95/65)
400m Run
(Score is Time)
WORKOUT – FITNESS
FOR TIME
400m Run
50 Thrusters (65/45)
400m Run
(Score is Time)
EXTRA CREDIT – ALL
2 ROUNDS FOR TIME
500m Run
250m SkiErg or Row
20m Burpee Broad Jumps
20m Walking Farmers Lunges
20 Wall Balls (20/14)
250m SkiErg or Row
500m Row
(Score is Time)
SATURDAY
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
5 ROUNDS FOR TIME*
10 Deadlifts (Athlete Choice)
20 Strict Dips**
30 Box Jumps (Athlete Choice)
40 Russian KB Swings (Athlete Choice)
*P1 works while P2 rests. While P1 works P2 must hold KB in any position.
**Option for Ring, Box, Bench.
(Score is Time)
