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

Strength
Snatch
Every 2 for 12 minutes (6 sets) of:
Snatch x 1.1
Rest 5-7 seconds between singles
Suggested loading per set (by %): 70, 75, 80, 85, 88, 90
Metcon
Metcon (Time)
Buy in: 100 DU (200 Singles)
3 Rounds for time:
10 Hang Squat Cleans (135/95)
10 Shoulder to Overhead (135/95)
10 Burpee Box Jumps (24/20)
Cash Out: 100 DU (200 singles)

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Monday WOD

C4 CrossFit – CrossFit

Strength
Back Squat
Every 2 minutes, for 10 minutes (5 sets):
Set 1 – 5 reps @ 65%
Set 2 – 3 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
Metcon
Metcon (AMRAP – Rounds)
In teams of 5, with only one teammate allowed per station, [...]

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Friday WOD

C4 CrossFit – CrossFit

Strength
Push Press
6 sets of 2-3 reps
Rest 2 minutes
Build to today’s heavy set
Metcon
Metcon (AMRAP – Reps)
AMRAP in 8 minutes
3 HSPU
3 Cleans (185/125)(115/75)
6 HSPU
3 Cleans (185/125)(115/75)
9 HSPU
3 Cleans (185/125)(115/75)
12 HSPU
6 Cleans (185/125)(115/75)
15 HSPU
6 Cleans (185/125)(115/75)
18 HSPU
6 Cleans (185/125)(115/75)
21 HSPU
9 Cleans (185/125)(115/75)
Etc., following same pattern until time is up

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Thursday WOD

C4 CrossFit – CrossFit

Metcon
Metcon (Time)
For time:
60 DU (120 singles)
30 Wall Balls (20/14)
20 HR Push Ups
5 Bar or Ring MU (20 Ring Dips)
800 Meter Run
5 Bar or Ring MU (20 Ring Dips)
20 HR Push Ups
30 Wall Balls
60 DU (120 singles)
For today’s workout…if you don’t have MU, do Ring Dips. If you’re feeling good about your [...]

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