WHAT IS C4 CROSSFIT?

Molding Explosive Athletes in Katy/Richmond, TX


I

CHANGE

Be stronger, faster, increase your endurance, and learn new skills that you never thought you could accomplish. We believe fitness and nutrition can change your life.

II

CHALLENGING

If it felt easy, you did it wrong! At C4 Crossfit, effort is more important than any other attribute. We believe in working hard at being the
best you can be!

III

COMPREHENSIVE

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our goal is to improve not only your fitness levels but your overall health as well.

COMMUNITY

You will be coming to train with friends, not strangers, people who know your name and want you to be better in every way possible. Community is a huge part of C4 CrossFit.

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TESTIMONIALS


LATEST W.O.D.'S


Tuesday WOD

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
400m Run
3 Rounds
8 KB Swings
10 Goblet Squats
12 Mountain Climbers
Weightlifting
Back Squats
Work to 70% of 1 RM
Every 2 min for 10 min
Back Squat x 4
Set 1-3 @ 70%
Set 4-5 @ 75%
Metcon
Metcon (Time)
5 Rounds
3 Snatches (135/95)
6 OHS
9 Bar Facing Burpees

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Monday Team WOD

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
2 Rounds
Partner 1: 200m Row
Partner 2: Max Air Squats
Each partner will do 2 rounds of each
Metcon
Metcon (Time)
In teams of 2:
Athlete A – 50 DU/100 singles
Athlete B – 50 DU/100 singles
A: 20 Pull Ups
B: 20 Pull Ups
Continue switching…
25 Wall Balls (20/14) each
30 Sit ups each
25 Wall Balls each
20 Pull Ups [...]

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Friday WOD

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
2 Rounds
10 Wall Balls
10 Push Ups
10 WB sit ups
Strength
Split jerk
4 sets of 3 @ 70%, 75%, 80%, 85%
Metcon
Metcon (AMRAP – Rounds)
Wodapalooza Qualifier 4
16 minute AMRAP
Devil Press (AHAP)
Alt. DB Step-ups (24, 20in)
2/2, 4/4, 6/6, 8/8, 10/10, etc

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Thursday WOD

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
1,000m Row
then…
3 Rounds- with KB
10 Straight Legged DL
10 SDHP
10 Russian Twists
Gymnastics Skill
Handstands and Bar Muscle Ups
Spend 15 minutes working on Handstands, Bar Muscle Ups and progressions
Metcon
Metcon (AMRAP – Rounds)
Workout courtesy of Crossfit.com
AMRAP in 10 min
5 power cleans (205/135)
10 toes-to-bars
Scale suggestions
(165/105)
(135/95)
(95/65)

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