Crossfit Coppell Central

07/07/2020

06/24/2020

Ladies hour is on!

06/15/2020

Tomorrow is the last chance to sign-up for your CCC shirt! "Through the unexpected, we stand connected!"

05/24/2020

Memorial Day Schedule:
7, 8, 9am classes only (*Please sign up online to to reserve your spot)

We honor all those who have given their lives for our freedom. Thank you to all who serve! 🇺🇸

05/20/2020

Congratulations to Michael Dyer, the CCC Quarantine Challenge Champion!

Here is his guide to success:

1. Get a great gym that loans you equipment when it is sold out everywhere.
2. Ask Rachel to do your macros and explain how bad your plan and self-talk is, then learn and adjust accordingly and repeat consistently.
3. Have Rachel send you WODs on a regular basis to supplement the CCC WODs.
4. Enjoy watching Judah and Isla play while someone is saying/singing/acting something about a WOD.
5. Have Alex do the same WODs, but heavier and faster, so you are constantly humbled. It feels more normal with this step.
6. Meet Alex most nights at the gym for a 3-mile walk, 6 feet apart. Dodging anti-distancers burns more calories.
7. Have Jeanette trash talk you from Japan. (Only to find out later that she has developed a Japanese candy addiction and is no real threat)
8. Check in with Ryne, who is trying to find food in an airport with everything shut down, but he still has to pilot the mostly empty plane and does not get to stay home, while you are doing silly things like a challenge.
9. Regularly check in on people like Sharon and Stefani that do important jobs in hospitals during a pandemic while you are doing silly things like a challenge.
10. Realize how lucky you are to have great friends and a great community because that is what makes you stronger and better

05/18/2020

We're excited to see you back in the box tomorrow! If you can't make it back in, be sure to keep up with our newsletter for more at home wods through the end of the this month.

05/16/2020

SATURDAY, 5/16 WOD

"From Zero to Zorro!"

10 rounds to save all 25 people

(1 minute to work/ 15 seconds to rest):

17 double unders
7 plank burpees

-In the remaining time, do agility Z drill to save as many people (items) as possible..BUT you can only save one person at a time

**If there are any people left unsaved at the end of 10 rounds, you must do 2 Turkish get-ups per person as a penalty**

05/14/2020

FRIDAY, 5/15 WOD

"LumberJACKED"

Death by style (1:15min work window):

DB sn**ch
goblet squat
pushup

* Start 1st round by doing one rep of each movement, then rest in remainder of time. Next round, 2 reps of each movement. Next round, 3 reps...and so on until you can't keep going

05/14/2020

THURSDAY, 5/14 WOD

"WOD of Fortune"

30 minute time cap:

30 pistols
30 single arm OH lunges
2 min plank
20 burpee over object
800m run
24 clusters
400m run
75 double unders
40 jump lunges
50 single bent over row

05/10/2020

MONDAY, 5/11 WOD

“Runnin’ from the Law”
(**Read the directions)

15 minute time cap!
5 rounds:
10 reverse burpees (scale with 15 weighted sit-ups)
15 Russian KB/DB swing
10 dips
15 candlesticks

**Use the playlist provided in CCC newlsetter link called "Runnin’ from the Law audio.” Start working through the rounds when music begins. Every time you hear a siren, run 100m. Pick up where you left off when you get back. The goal is to finish all 5 rounds before the end of the 15 minute playlist.

If you get busted( did not finish the rounds on time), count how many reps you had remaining. Then take that number and multiply by 3. That is the number of seconds you must do a prisoner weighted wall sit.