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


Monday WOD

C4 CrossFit – CrossFit

Strength
Back Squat
Every 2 min, for 10 min (5 sets):
Back Squat
Set 1 – 5 reps @ 55%
Set 2 – 5 reps @ 65%
Set 3 – 3 reps @ 75%
Set 4 – 2 reps @ 85%
Set 5 – 2 reps @ 90%
@ 10 min
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 10 [...]

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Friday WOD

C4 CrossFit – CrossFit

Metcon
Metcon (4 Rounds for time)
Every 6 minutes for 24 minutes
200m Run or 250m Row
12 DB Clean and Jerk (AHAP)
24 Box Jumps (24/20)
Use 2 Dumbbells for the Clean and Jerk. Each Rep starts from the floor. Only one head of the dumbbell needs to touch the floor between reps.

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Thursday WOD

C4 CrossFit – CrossFit

Strength
Bench Press
5 Sets of 3-4 Reps @ 80-90% of 1RM
Then…
One set of:
10 reps @ 65-70% of 1-RM
Metcon
Metcon (AMRAP – Rounds)
Three 4 min AMRAPs
4 min AMRAP
10 SDHP (95/65)
10 Med Ball Sit Ups
Rest 2 minutes
Then, 4 min AMRAP
12 OHS (95/65)
10 Ring Dips
Rest 2 minutes
Then, 4 min AMRAP
20 Wall Ball Shots (20/14)
10 TTB

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Wednesday WOD

C4 CrossFit – CrossFit

Strength
Hang Snatch + Snatch
Every 90 seconds for 12 minutes (8 sets)
Build over the course of 8 sets
Metcon
Metcon (Time)
For time:
400 Meter Run
30 Alternating DB Snatches (50/35)
30 Push-Ups
400 Meter Run
20 Alternating DB Snatches (50/35)
20 Push-Ups
400 Meter Run
10 Alternating DB Snatches (50/35)
10 Push-Ups

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