COVID-19 UPDATE

2020-03-19T11:03:39-07:00

Dear CFBC athletes, As you know, we are keeping a close eye on all things COVID-19 related and following all recommendations made by the Government and World Health Organization, as well as staying in touch with and monitoring the actions of other local gyms. To keep you guys as healthy as possible, we have decided [...]

COVID-19 UPDATE2020-03-19T11:03:39-07:00

Tuesday, March 31, 2020

2020-03-31T07:56:03-07:00

EMOM 10 min With a DB/KB/Cat Alternate Arms Each Round 5 1-Arm Deadlifts 5 1-Arm Hang Power Cleans 5 1-Arm Shoulder to Overhead When done do 75 1-Arm Bent Over Rows per arm Do all reps with one arm before switching. Rest as needed. https://zoom.us/j/7347140986

Tuesday, March 31, 20202020-03-31T07:56:03-07:00

Monday, March 30, 2020

2020-03-30T10:11:43-07:00

4 Rounds for Total Rounds + Reps 3 min AMRAP/1 Min rest - pick up where you left off 20 mountain climbers (FAST) 15 sit-ups or v-sits 10 step back reverse lunges 5 no contact burpees See you at 5pm on Zoom! https://zoom.us/j/7347140986

Monday, March 30, 20202020-03-30T10:11:43-07:00

Sunday, March 29, 2020

2020-03-29T08:39:04-07:00

Buy in: 100 jumping jacks 20 minute EMOM: 5 push-ups 10 shoulder taps 15 jump squats Cash out: 100 sit-ups https://zoom.us/j/7347140986

Sunday, March 29, 20202020-03-29T08:39:04-07:00

Saturday, March 28, 2020

2020-03-28T08:19:42-07:00

5x 3 min AMRAP 10 DB or KB push press left 10 DB or KB push press right 10 jump squat + jump lunge left + jump lunge right (complex)* Max goblet squats or DB/KB swings remaining time 1:00 REST *complex: do one jump squat, one left jump lunge, one right jump lunge. Repeat sequence [...]

Saturday, March 28, 20202020-03-28T08:19:42-07:00

Friday, March 27, 2020

2020-03-27T07:25:18-07:00

“COVID-19-11” Aka Open 18.zero 21-15-9 reps for time of: •Dumbbell snatches •Burpees, jumping over the dumbbell Men: 50-lb. dumbbell Women: 35-lb. dumbbell https://sunlife.zoom.us/j/155643686

Friday, March 27, 20202020-03-27T07:25:18-07:00

Thursday, March 26, 2020

2020-03-26T08:18:23-07:00

“COVID-19-10” 10 Rounds For Time: 200m run or run 1 minute 10 thrusters (any object - backpack, water bottle, pet, child etc) 10 broad jumps *do not drop said child or pet

Thursday, March 26, 20202020-03-26T08:18:23-07:00

Wednesday, March 15, 2020

2020-03-25T08:06:59-07:00

Hey gang! Here’s today’s WOD. We will be live streaming on Zoom (thanks again Evan!!!) at 5pm - see ya there! https://sunlife.zoom.us/j/155643686 WOD: March 25, 2020 “Tabata This! COVID-19 Style” Tabata Weighted Step-ups Rest 1 minute Tabata Squat Rest 1 minute Tabata 1-arm Devil Press (weight/odd object) Rest 1 minute Tabata Jumping Lunges Rest 1 [...]

Wednesday, March 15, 20202020-03-25T08:06:59-07:00

Tuesday, March 24, 2020

2020-03-25T08:06:21-07:00

“CAPOOT” For time: • 100 push-ups • Run 800 meters • 75 push-ups • Run 1,200 meters • 50 push-ups • Run 1,600 meters • 25 push-ups • Run 2,000 meters “Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man [...]

Tuesday, March 24, 20202020-03-25T08:06:21-07:00

Monday, March 23, 2020

2020-03-23T07:59:42-07:00

“COVID-19-7” For time: 100 double unders (300 single skips) 50 v-sits (sit-ups) 100 walking lunges (weighted) - rest 3 minutes - 100 walking lunges (weighted) 50 v-sits 100 double unders

Monday, March 23, 20202020-03-23T07:59:42-07:00

Sunday, March 22, 2020

2020-03-22T08:41:21-07:00

"COVID-19-6" For Time: 100 jumping jacks 1 Min plank hold 80 jumping jacks 1 Min plank hold 60 jumping jacks 1 Min plank hold 40 jumping jacks 1 Min plank hold 20 jumping jacks 1 Min plank hold 40 jumping jacks 1 Min plank hold 60 jumping jacks 1 Min plank hold 80 jumping jacks [...]

Sunday, March 22, 20202020-03-22T08:41:21-07:00