141222 Monday 0900 & 1800 & 1915


It would be a disservice if I didn’t program this WOD again see as how Saturday was a wash. Cheyenne did this WOD and loved it. Said it was the best thing she has ever done. <—I may be paraphrasing/reading between the lines. Just make sure you pick a weight that you can work with. We have done both the 1RM Backsquat and 1RM Front squat the last two weeks. This will push our bodies into that endurance mode. This workout will increase your 1RM! As we get closer to the open do not be surprised if you see higher rep maxes; 20RM for example! Dedication and motivation will push you past who you are today to who you want to be tomorrow…and hopefully that person you want to be is stronger, faster and more mobile!

New athletes make this workout 15 minutes. Trust me you will only get diminishing returns if you go the whole WOD! If you do want to go the whole WOD then you will have to lower the weight to 35-45% of your 1RM.

Jared – FTCF

A. Progressive Model Squat Therapy

EMOM for 30 minutes Rotate through each movement
5 x Back Squat 225/145 (50-55-60% of your 1RM)
10 Toes to Bar
5 x Front Squats 225/145
10 Pullups
25 Double Unders

141219 Friday 0900


The power clean. One of the more technical movements. For beginners have them start at a hang position. Start with PVC and make sure they understand the quarter squat position when you receive the bar. It is imperative that you receive the bar in this power position. Remember there is nothing wrong with keeping the PVC pipe or bar without weight for beginners. If they can master the movement with these tools they can add weight at will. The only limiting factor then will be strength and speed.

Areas of emphasis on the Power Clean:

Shoulders lead the movement upward.

Stripper butt.

Start position too forward(identified by the athlete jumping forward on third pull; athlete receives the bar on their toes)

Start position too far back. Triple Extension – If the athlete doesn’t get to their toes on the 2nd pull they are probably starting with the bar way ahead of their shoulders which causes balance issues when engaging the movement and you will see them jump backwards. Use the mirrors so athletes can correct themselves.

Early 2nd pull (some athletes will start with ‘activated’ ‘cocked arms’ Not necessarily a bad thing but not ideal

Catching the bar where it is at. Cheyenne can attest to this! Don’t let the bar slam down on your clavicle. Bruises and red irritation will identify this movement

Simplify the pulls for athletes. One thing is easier to focus on than 30. Here is how I do it.

1st Pull – The main job is getting the knees out of the way.
2nd Pull – Main job is standing as tall as possible through the heels
3rd Pull – Feeling the weight and going to it ‘whenever’ it is!

All mistakes usually happen in that first pull. That is why almost 100% of all beginners can Power Clean more from the launch-hang positions than from the floor.

Jared – FTCF

A. Progressive Model Squat Therapy

10 Burpees Broad Jump
25 Hollow Rocks
10 Burpees Broad Jumps
25 Superman Rocks
10 Burpees Broad Jumps

Rest 5 Minutes…

In 20 Minutes find max Power Clean

141218 Thursday 0900 & 1800 & 1915


Today is going to be Jack Cravens last WOD. Jack has been around us for quite a while. He has also coached a couple days after receiving his CF Level 1. He has been a great source of motivation and better source of smart ass.

Today we do one of his favorite WODS. For those who were here for our 9/11 WOD it will look familiar!

Jared ~ FTCF

A. Progressive Model Squat Therapy

For Time:

2001 Meter Row
11 Box Jumps (24/20)
11 Thrusters (135/85)
11 Burpee Chest To Bar Pullups
11 Power Cleans (175/125)
11 KB Swings (70/53/35)
11 TTB
11 Deadlifts (175/125)
11 Push Jerks (115/75)
2001 Meter Run or Row

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141216 Tuesday 0900 & 1800 & 1915


Please review the video below on the push jerk. Major faults on the push jerk is a leaning torso in the first dip. Elbows not positioned in a way to allow for upward movement; too far back, too far forward. Not redipping under the weight. Finally, a major one is not catching the weight with locked arms. This is probably the most important one. When you stack bone on bone you will create a very strong structure to stand that weight up!

Jared – FTCF

A. Progressive Model Squat Therapy

In 20 minutes work to a 1RM Push Jerk
Beginners will press/push press 5RM

With a running clock going to 20 Minutes change after 4:00 minutes
12-8-4 (4:00)
Push Jerk 65/35
Burpee over the bar
12-8-4 (4:00-8:00)
Push Jerk 95/65
Burpee over the bar
12-8-4 (8:00-12:00)
Push Jerk 115/85
Burpee over the bar
12-8-4 (12:00-16:00)
Push Jerk 135/105
Burpee over the bar
12-8-4 16:00-20:00
Push Jerk 155/125
Burpee over the bar

***Beginners that don’t have the movement of the jerk down will stay at 95/65 or lower weight. Work form as you go through this WOD.

141215 Monday 0900 & 1800 & 1915


If you did not know FTCF came, saw and conquered at the Camp Humphreys hosted SnowDown Throwdown! Four events over the course of 10 hours where every last drop of effort was expended and culminated in podium places in all divisions! Here are a couple photos and the breakdown of placings:

Jared and Cheyenne took 2nd for the team event.
Keith Moneymaker took 2nd for the individual men’s RX event.
Kaley Kania took 1st for the individual women’s RX event.
Lisa took 1st for the scaled individual women’s event.
Joel took 1st for the scaled individual men’s event.







A. Progressive Model Squat Therapy

Take 20 Minutes to find your 1RM Front Squat

Secret Service Snatch Test
10 Minute AMRAP
KB Snatches 53/35

All right guys! Here it is! The Secret Service Kettlebell Test. 10 minutes of max kettlebell snatches. Switch arms as often as you want. Great chance to get better at the snatch and work on your forearm bruises at the same time! Wear wrist bands if you want, but I don’t recommend them. It will only make you rely on them instead of getting better at the movement so you don’t need them!