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


Open WOD 14.2

C4 CrossFit – CrossFit
Bench 70-80%
5-5-5-5-5
0:00-3:00 2 rounds
10 OHS (95/65)
10 C2B Pull ups (pull ups)
3:00-6:00 2 rounds
12 OHS
12 C2B
6:00-9:00 2 rounds
14 OHS
14 C2B
Continue pattern as long as possible

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Thursday WOD

C4 CrossFit – CrossFit

Weightlifting
FRONT SQUAT
Every 3 minutes, for 15 minutes (5 sets) of:
Pause Front Squat x 2 rep @ 32X1
(3 second decent, 2 seconds at the bottom and back to the 2nd repetition completed the same way)
Build over the course of the 5 sets to today’s 2-RM Pause Front Squat.
Metcon
Metcon (Time)
“Christine”
3 Rounds for Time:
500m [...]

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Wednesday WOD

C4 CrossFit – CrossFit

Metcon
Metcon (Time)
For Time:
50 KB Swings (55/35)
40 Walking Lunges with DB/KB (55 or 50/35)
30 Burpees
20 Wall Balls (20/14)
10 Bar MU (20 Pull Ups)
20 Wall Balls (20/14)
30 Burpees
40 Walking Lunges with DB or KB
50 KB Swings
SCALING SUGGESTION:
40 KB Swings (55/35)
30 Walking Lunges with DB/KB (55 or 50/35)
20 Burpees
15 Wall Balls (20/14)
5 Bar MU (10 [...]

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Tuesday WOD

C4 CrossFit – CrossFit

Weightlifting
Clean and Jerk Complex
For 20 minutes, increase the load on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.
EMOM for 6 min (6 sets):
High Hang Clean + Jerk x 1 rep @ 50-65 of 1-RM Clean
Rest 1 [...]

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