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Diet & Nutrition >>

No matter who you are,

Proper nutrition is the key to achieving your health and fitness goals

All of our members

get individual help learning to make healthy food choices that will effect them and their families for life. Follow us on this nutrition blog for more helpful recipies, tips, and stories from our staff and members!

 

 

Differing Deadlifts Build Up   E2MOM 

10 Regular Deadlifts – 10 Sumo Deadlifts
10 Left Arm & 10 Right Arm Kettlebell Suitcase Deadliftss

5 Regular Deadlifts – 5 Sumo Deadlifts
5 Left Arm & 5 Right Arm Kettlebell Suitcase Deadlifts

21min AMRAP:

5 Sumo Deadlifts   275/185lbs   RX+ 315/215  MRX 205/135

200m Run/Row/ 0.5k Assault Bike

10 Deadlifts or 15 One Arm KB Suitcase Deadlifts (switch arms each rd) 24/16kgs RX+32/24 MRX 20/12

REST 1min

 

 

 

**********************************************************************
CFHSV will be hosting Barbells For Boobs Monday, October 26th during all regularly scheduled classes!

* WOD * Raffle * Give aways * 

Donate today and help CFHSV reach our fundraising goal and repeat as Alabama State Champions! Create your own fundraising page and join the team or donate to one of our other team members!

And don’t forget to wear PINK!

 

 

For Max Load   E2MOM x 14min

1 Clean (power or squat) to 1 Front Squat to 1 Shoulder to Overhead

“A New Goal” by DB

For Time:

30 Cleans   135/95   RX+155/105   MRX 95/65

30 Front Squats
30 Shoulder to Overhead

*can squat clean in for rep 30 and thruster out for rep 60*

Core & Grip Development

-10 Skin the Cats
-100m Plate Pinch Carry
-20 Barbell good Mornings -100m KB Heavy Farmer’s Carry -30 Banded Good Mornings

 

 

 

**********************************************************************
CFHSV will be hosting Barbells For Boobs Monday, October 26th during all regularly scheduled classes!

* WOD * Raffle * Give aways * 

Donate today and help CFHSV reach our fundraising goal and repeat as Alabama State Champions! Create your own fundraising page and join the team or donate to one of our other team members!

And don’t forget to wear PINK!

 

 

For Max Load   E2MOM x 14min

1 Hang Power Snatch to 1 Power Snatch

15min AMRAP:

9 Alternating Legs Toes to Bar
15 Hang Power Snatch   95/65   RX+115/75   MRX 75/55

21 Calorie Row/Assault Bike

400m Run

UnBroken/Straight Through Challenge:

1min High Plank Hold 1 Push-up E10Sec

11 Barbell Sit-Up to Press
1min Hollow Hold
11 Push-Ups

1min Low Plank Hold

11 Evil Wheels

 

 

**********************************************************************
CFHSV will be hosting Barbells For Boobs Monday, October 26th during all regularly scheduled classes!

* WOD * Raffle * Give aways * 

Donate today and help CFHSV reach our fundraising goal and repeat as Alabama State Champions! Create your own fundraising page and join the team or donate to one of our other team members!

And don’t forget to wear PINK!

 

 

Master Qualifier Event 4 2014

For Time:

100 Pull-Ups
100 WallBall Shots   20/14 to 10/9′

MEN 55-59
75 Pull-Ups

100 Wallballs Shots   14lbs to 10′

MEN 60+
50 Pull-Ups

100 Wallballs Shots   14lbs to 10′

WOMEN 55-59
75 Pull-Ups

100 Wallballs Shots   10lbs to 9′

WOMEN 60+
50 Pull-Ups

100 Wallballs Shots   10lbs to 9′

 

 

 

 

**********************************************************************
CFHSV will be hosting Barbells For Boobs Monday, October 26th during all regularly scheduled classes!

* WOD * Raffle * Give aways * 

Donate today and help CFHSV reach our fundraising goal and repeat as Alabama State Champions! Create your own fundraising page and join the team or donate to one of our other team members!

And don’t forget to wear PINK!

 

 

“Getty Up & Grace” by DB

For Time:

8 Clean & Jerks   135/95   RX+165/115   MRX 95/65

800m Run/Row/ 2k Assault Bike

6 Clean & Jerks
600m Run/Row/ 1.5k Assault Bike

4 Clean & Jerks

400m Run/Row/ 1k Assault Bike
2 Clean & Jerks
200m Run/Row/ 0.5k Assault Bike

10 Clean & Jerks

 

CFHSV Running & Endurance WOD: 

30 min AMRAP:

400m run, rest 30 seconds

200m run, rest 15 seconds 

200m run, rest 1 minute 

**********************************************************************
CFHSV will be hosting Barbells For Boobs Monday, October 26th during all regularly scheduled classes!

* WOD * Raffle * Give aways * 

Donate today and help CFHSV reach our fundraising goal and repeat as Alabama State Champions! Create your own fundraising page and join the team or donate to one of our other team members!

And don’t forget to wear PINK!

 

 

Overhead Squat Build Up (from floor)  

10 minutes to build up to a heavy single

CF GAMES WOD (RX+)

“Nasty Nancy”
5 Rounds For Time: 

500m Run
15 Overhead Squats   115/75lbs   RX+185/125   MRX 85/60

15 Bar Facing Burpees

 

 

 

**********************************************************************
CFHSV will be hosting Barbells For Boobs Monday, October 26th during all regularly scheduled classes!

* WOD * Raffle * Give aways * 

Donate today and help CFHSV reach our fundraising goal and repeat as Alabama State Champions! Create your own fundraising page and join the team or donate to one of our other team members!

And don’t forget to wear PINK!

 

 

Sumo Deadlifts     E3MOM

8 – 4 – 2 – 6 – 3

11min AMRAP:

11 Russian Kettlebell Swings
7 Left Leg and Left Arm Kettlebell Deadlifts

11 Russian Kettlebell Swings
7 Right Leg and Right Arm Kettlebell Deadlifts

11 Pull-Ups   RX+ Chest to Bar Pull-ups

Kettlebell =   24/16kgs   RX+ 32/24   MRX 20/12

Grip Development:

400m Farmers Carry Double KBs or DBs

**Catch every time you stop to Rest, perform 5 Double KB/DB Deadlifts, before proceeding forward** **Can walk fast, but NO running**

200m Plate Pinch Carry 2 x 15/10s or 25/15s

 

 

 

**********************************************************************
CFHSV will be hosting Barbells For Boobs Monday, October 26th during all regularly scheduled classes!

* WOD * Raffle * Give aways * 

Donate today and help CFHSV reach our fundraising goal and repeat as Alabama State Champions! Create your own fundraising page and join the team or donate to one of our other team members!

And don’t forget to wear PINK!

 

 

Bench Press   E3MOM 

8 – 4 – 2 – 6 – 3

3min AMRAP:

5 Snatch   95/65   RX+115/75   MRX 75/55

10 Barbell Push-Ups   MRX Push-Ups

10 Wallball Sit-Ups   20/14lbs   MRX 20/10lbs

REST 2min

3min AMRAP:

5 Barbell Push-Ups   MRX Push-Ups

10 Power Clean
5 Toes to Bar

REST 2min

3min AMRAP:

5 Over Bar Burpees
5 Hang Squat Clean
5 Barbell Push-Ups   MRX Push-Ups

5 Wallball Sit-Ups   20/14lbs   MRX 20/10lbs

Core & Chest Development:

25 DB Bench Press

25 Band Pull-Aparts

 

 

 

 

**********************************************************************
CFHSV will be hosting Barbells For Boobs Monday, October 26th during all regularly scheduled classes!

* WOD * Raffle * Give aways * 

Donate today and help CFHSV reach our fundraising goal and repeat as Alabama State Champions! Create your own fundraising page and join the team or donate to one of our other team members!

And don’t forget to wear PINK!

 

 

“Brothers in Arms” by DB

20min AMRAP:

2 Muscle-Ups (Ring)   MRX Burpee Chest to Bar
4 Handstand Push-Ups   MRX Hand Release Push-Ups
8 Kettlebell Swings   24/16kgs   RX+32/24   MRX 20/12kg

12 Deadlifts   155/105lbs   RX+ 185/125   MRX 115/75
9 Hang Power Clean
6 Shoulder to Overhead

6min Isometric EMOM Challenge:

Min 1 = Handstand Hold
Min 2 = Iron Chair Hold on Wall 25/15lb plate

Min 3 = Bar Hang
Min 4 = High Plank Hold
Min 5 = Hollow Hold
Min 6 = Low Plank Hold

*must go straight from hold to next in order*

 

 

 

**********************************************************************
CFHSV will be hosting Barbells For Boobs Monday, October 26th during all regularly scheduled classes!

* WOD * Raffle * Give aways * 

Donate today and help CFHSV reach our fundraising goal and repeat as Alabama State Champions! Create your own fundraising page and join the team or donate to one of our other team members!

And don’t forget to wear PINK!

“The Christopher Columbus Chipper”

For Time:
14 Sumo Deadlift High Pull   95/65   RX+ 115/75   MRX 75/55

14 Hang Power Snatch
14 Overhead Squat
14 Barbell Push-Ups
500m Nina Row or 1.2K Bike

**Add cargo/weight**

14 Over Bar Burpees

14 Power Cleans   115/75   RX+ 135/95   MRX 95/65

14 Thrusters
500m Pinta Row or 1.2K Bike

**Add cargo/weight**

14 Deadlifts   135/95   RX+ 155/105   MRX 115/75

14 Hang Power Cleans
14 Front Squats
14 Shoulder to Overhead
500m Santa Maria Row or 1.2K Bike

**Add cargo/weight**

14 Chest to Bar Pull-Ups   RX+ Bar Muscle Ups   MRX Pull-Ups

92 Double-Unders
3 Ground to Overhead   155/105   RX+ 185/125   MRX 135/95

 

 

“René”

7 Rounds For Time:

400m Run

21 Walking Lunges
15 Pull-ups
9 Burpees
*If you have a 20-lb. weight vest or body armor, wear it.

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

 

 

For Time:

1000m Row for LeaderBoard!*

or

800m Run for LeaderBoard!*

or

2.5km Assault Bike

18min AMRAP:

6 Pull-Ups   RX+ Strict
9 Push-Ups
12 Air Squats   RX+ Pistols (alt)
200m Run / Row or 0.5km A-Bike
6 Toes to Bar
9 Barbell Push-Ups
12 Front Squats   95/65   RX+115/75   MRX75/55

 

CFHSV Running & Endurance WOD:

1 mile run  *for leaderboard*

rest 5 minutes

4 x 800m run

rest 2 minutes between efforts