Workout Of The Day

  • Military Monday

    One Monday out of ever month will be Military Monday....this means on this day every class on this day will be supported by everyone wearing something that shows they support or Military!!!

    Not to mention if your not a member of NFCF but you are a Military Vet past or present you can come on this day for FREE, all I ask is that you give me a call to let me know your coming! 

  • WODIFY

    ALL WOD'S ARE NOW POSTED TO THE CFP WODIFY SYSTEM.  ALL MEMBERS IN GOOD STANDING HAVE ACCESS TO WODIFY TO REVIEW THE DAILY WOD'S AND INPUT YOUR PERFORMANCE

  • October 16, 2013

    Warm Up: Sally w/ PVC

    Skill: Turkish Get Up

    WOD: AMRAP 15

    5 pull ups

    10 hand release push ups

    15 burpees

  • October 15, 2013

    Mobility & Stretching

    EMOM 10: Hang Cleans

    WOD: 4 RFT

    400 m run

    25 box jumps (20/24)

    25 KB Swings

     

  • October 15, 2013

    Mobility & Stretching

    EMOM 10: Hang Cleans

    WOD: 4 RFT

    400 m run

    25 box jumps (20/24)

    25 KB Swings

     

  • October 14, 2013

    Warm Up: 10 x 3 RNFT of pull ups, push ups, squats, back ext. sit ups

    Strength:  Thrusters 3-3-3

    WOD:  "Karen"

    150 Wall Balls for time  (14/20)

     

  • October 12, 2013

    Trail run at Friedrich Park

  • October 11, 2013

    Warm Up: Tabata 20/10 x 8 of sit ups, push ups, squats, KB

    WOD:  AMRAP 15

    10 T2B

    3 burpee broad jumps

    200 m run

     

     

  • October 10, 2013

    Mobility & Stretching

    Buy In: 800 m run

    WOD:    1RFT

    30 Box Jumps

    30 Pull ups

    30 Back Extensions

    30 Double Unders (120 singles)

    30 Push Press (65/95)

    30 Walking Lunges

    30 Push ups

    Cash out: Cargo Rope Climb

     

  • October 9, 2013

    Mobility & Stretching

    Warm Up: 10 x 3 RNFT of sit ups, squats, push ups, pull ups

    WOD: Till Death Do Us Squat (95/135)

    Perform 1 squat clean in the first minute, 2 in the second, and so on until you cannot complete the designated number of squat cleans in the given minute. 

  • October 8, 2013

    Mobility & Stretching

    Warm up: Agility Ladder

    WOD: 2 RFT

    100 Kettlebell Swings (35/45)

    50 Burpees

     

  • October 7, 2013

    Mobility & Stretching

    Warm up: 400 meter run, 15 squats, 15 back ext, 15 sit ups, 400  meter run

    Strength: Clean & Jerk 1-1-1-1-1

    WOD: AMRAP 15

    400 m run with med ball

    15 wall balls (14/20)

    Score is number of wall balls completed in 15 min time cap

     

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Map - Location

8333 Culebra Rd
Suite 103
San Antonio, TX 78251