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


Frog Legs

Time Trial (5 min cutoff):
100 push-ups (Strict depth: shoulder below parallel)
Scaled: No knees. Elevated height (use a box), get the depth.
Strength: Back Squat
10 @ 50% of 1RM (1 sec pause at bottom, explode up), then
2 Rounds
3@90% of 1RM BS
5@75%
9@60%
Rest 2 min between each set
“FROG LEGS”
8 Rounds
9 SDHP (96/65)
9 Slamball (20)
9 Jumping Air Squats

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Nancy

Time Trial:
100 double-unders (rx)
Or
150 singles (timed) then 15 double-under attempt (untimed).
Strength:
15 min to find 1RM Hang Power Snatch to OHS
WOD:
Nancy
5 Rounds
400M Run (200M Run Scaled)
15 OHS (95/65) (FULL ROM)

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Todd’s WOD

Partner wod
6 Minute AMRAP:
Partner 1: 5 FS (185/135)
Partner 2: Mountain Climbers while FS’s are performed
Switch rounds
Score based on cumulative mountain climbers.
Rest 5 minutes
Then
10 rounds
15 kb swings (55/35)
5 goblet squats
3 push-ups (AFAP)
Switch rounds
Rest 5 minutes
Finish with 100 S2O (65/45)

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Saggy Pants

Warmup:
200m run, 2 min plank hold in push-up position
then right into 35 mountain climbers
Work up to a 1RM DL
Then,
3 @ 90% of 1RM
5 @ 75% of 1RM
9 @ 60% of 1RM
“Saggy Pants”
10 min AMRAP
20 Wall Ball Shots (20/14)
10 Hang Power Snatch (95/65)

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