3470 Fostoria Way Suite B
Danville CA 94526
phone: (925) 380-6335
email: info@CFDanville.com


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RX+ in a vest

Please do better air squats than Monday! Wednesday 5/24/17 Alternating tabata Band aparts Ring rows + 3×8 Bench press 3×8 Strict pullup *try to start bench press at your heaviest set from last week and build + 5 rounds for time in a 20/14# vest Run 400m 50 Air squats...
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Griptastic

I bet popeye can do a lot of toes to bar Tuesday 5/23/17 Jefferson curls + Front squat 3×8 *all 3 sets should be very challenging. 80% would be very good for 8 + 10 rounds for time: 10 KB snatch (53/35) 10 Toes to bar General fitness Jefferson curls + Front squat 3×8 +...
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Happy birthday!

Happy birthday to 9:30's biggest diva! Enjoy your workout buddy! Monday 5/22/17 W/ a partner: AMRAP 7 min: Partner A perform 10 PVC pass throughs 10 overhead squats Partner B holds paleo chair + For time: 44 Cal row/bike 44 Overhead squats (135/95) 44 Pushups 44 Thrusters...
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Your aura looks fabulous today

Sunday 5/21/17 Alternating tabata good mornings jumping back squats + Back squat 4×4@85% + AMRAP 9 min: 21 Double unders 7 Burpee box jumps (24/20) General fitness alternating tabata jumping back squats + Back squat 3×10 + AMRAP 9 min: 42 Single unders 7 Burpee on top...
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We need to run more

At least you don't have to run on one of these Saturday 5/20/17 “Terry” For time: Run 1 mile 100 Pushups 100m Bear crawl Run 1 mile 100m Bear crawl 100 Pushups Run 1 mile *bring some gloves if you plan to do bear crawls outside General fitness AMRAP 40 min Run 1 mile...
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Insta!

In case you didn't read the article I posted yesterday. A theoretical hierarchy for a sub-par competitor Friday 5/19/17 W/a partner: AMRAP 6 min: 10 Kb taters + Establish a 3RM low hang clean (below the knee) + In teams of 2: AMRAP 15 min: Alternating full rounds: 5 Thrusters...
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Happy birthday!

Happy birthday to Tuck! This guy is a natural with babies, hes got baby fever!!! PS he choose todays WOD Thursday 5/18/17 “triple 3s” for time: Row 3000m 300 Double unders Run 3 miles General fitness AMRAP 40 min: Run 2 miles 600 Single unders Max row for meters *This...
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Climb the ladder

Wednesday 5/17/17 EMOM 10 min: 10 Toes to bar *Scale to a number that will challenge you for all 10 rounds. If 10- is easy then try 15 + AMRAP 30 min: 5-10-15-20-25-30… Cal row/bike/ski Wallballs (20/14) Burpees First round do 5/5/5, second round 10/10/10…continue to...
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Legless

Tuesday 5/16/17 W/a partner AMRAP 7 min: 12 Medball cleans + Front squat 5@77 1@83 5@77 1@85 5@77 1@87% + 10 rounds for time: Run 200m 1 legless rope climb *RX+ wear a vest General fitness W/a partner AMRAP 7 min: 12 Medball front squats + Front squat 4×10 + 10 rounds for...
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How much you bench bro?

New gym challenge. First person to stick a 100 point landing gets a free month of extra programming. PS its really hard Monday 5/15/17 Alternating tabata Pushups Top of pushup hold + Bench press 101 + 4×10 Bench press 4xMax reps ring rows + AMRAP 10 min: 21 Strict press...
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