Month: May 2017

Wed, 053117

Amanda and Josh enjoying the Individual finals on Sunday afternoon at Refionals.  😂

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Announcements:

A. Weightlifting 101 – returns in 2 weeks. Pencil it in!

B. Our Annual Summer Burner Scaled Team Competition has been announced. See Facebook event page for details. 

C. Many new faces in the gym, members please make sure to introduce yourself. 

D. Paleo Power Meals starts delivery next week! We will post in the CFF Private FB group by end of week with details.  

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Fitness / Performance:

Strength:

a. Back SqT – 5-7 sets of 4-6 reps at 75-80%

b1. Heavy DB Manmakers x 2-3 reps

b2. Speed work: flat on stomach, sound of spring up from of burpee, rebound into 2 broad jumps 

*b1&b2 – superset x 7-8 sets.  Rest accordingly between – treated as strength / speed work 
Post Class: 

Running:

1k run x 3-5; rest 2:30-3:30. Athlete specific . 

+

becomplete: (options)

a. GHD Situps – 3 x 25; looking for quick sets; rest accordingly between 

b. 12 min of banded hip work – side steps, movement etc 

c. 4 x 15 banded dead bugs 

d. Single arm banded rows – 20 reps each side x 3 sets 

e. Dynamic stretching 10 min MINIMUM

Tuesday, 053017

Drawing out templates for programming 🤔
Weightlifting:

 Snatch; 5 x 2 @75%, 2 x 2 @77%, 2 x 1 @80%

**those with accurate %. Others, see coach for gage 
Conditioning

amrap 10  

5 clean and jerks 155/108 – 135/93

12/10 cal bike

15 box jumps 24/20 *step down 

Post Class: 
Gymnastics:

A. Tabata HS hold 8-12 rds; (athlete Specific)
BECOMPLETE:

a. banded side steps 4 x 40’ each side 

b. 5 min foam roll quads

c. 5 min ankle mobility (2:30 each side) 

d. 3 rds 

25 banded rear scap squeeze

25 pvc dislocates 

15 hang scap squeezes 

Sat, 052717T

Teams of 2 
A. Clean and jerk to heavy single in 16 minutes 

Rest 2 and clean up

B.  AMRAP 15 

Alt rounds 1/1

7 burpees

5 hang power Clean 185/113, 155/103, 135/93 etc 

3 shoulder to overhead 

1 legless rope climb

*modify accordingly 

Friday, 052617

🙌🏻 
Fitness / Performance:

A. Back SqT – 6-6-4-4-3-3 

* heavy and same weight for each of same rep scheme 

B.  21-15-9

Pull-ups 

Cal row (17/12/7 – women)

Burpees

Post Class: 

Assistance Work:

1. 16 min bike :30 hard / :30 easy

2. 2 min in each split position 

3. Weighted plank 5 x 1 min

4. Resistance deadbugs 4 x 15

Thursday, 052517

Team Thursday

Teams of 2 


Fitness / Performance:

AMRAP 10

1-1 work rest ratio

10 thrusters 95/63

10 Box jumps (24/20 – step down)

10 alt db snatch 50/35

Rest 5 min

AMRAP 5

21 deadlifts 205/133

15 hang power Clean 

9 shoulder to overhead 

Rest 5 

10 min clock

50 cal bike 

100 double unders

40 cal bike

100 double unders 

30 cal bike 

100 double unders 

20 cal bike

100 double unders

10 cal bike

100 double unders 


Wed, 052417

Weightlifting:

A. Power Clean; every :90 x 2 TnG reps, starting at 70% of your 1RM PC; ascending no higher than 80% at any point. Ascending; athletes choice on jumps x 8 sets 
Conditioning:

A. 3 rds 

400m Row 

15 sqt snatch’s 75/53

12/10 cal bike 

9 strict hspu
Post Class: 

Assistance Work:

1. cone / ladder drills – spend 10-15 min footwork drills and speed 

2. Db suit case step ups 8-10 reps x 4 sets 

3. Pbar l-Sit and hs or shoulder hold work – 10-12 min. 

Tuesday, 052317

Lynn & Tasia performing at this past weekends East Regionals! 
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Announcements:

A. Join us for Memorial Day “Murph” on Monday 🙌🏻

B. Clinics will be announced this week. 

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Fitness / Performance: 

Gymnastics  Strength:
A. Weighted Pull-ups ; every :90 x 3 reps x 8 sets 

B. Weighted Ring Dips; every :90 x 3 reps x 8 sets 

**a&b; ascending or across; athletes choice 

***2 min max – depending Class size 
Conditioning:

amrap 7 

7 t2b 

7 wall balls 

20 double unders 

***#20/14lb to 10′ on WB 
Post Class: 

Assistance: 
A. 2 rds 

25 light band tricep press downs 

25 light band curls 

50 light band, seated on ground rows 

B.  

Monday, 052217

CrossFit Free – your Team! 

Fitness / Performance:

A1. Speed Deadlifts – emom x 10 min x 3 reps @55-60%. 

A2. Bounding work – athletes choice. Suggested triple – forward bounding 

***a2. Done in the minute before next minute starts for a1.  

Box 

B. Running Clock

1 rd of; 

1k run row

50 Russian kb swings 70/53

25 burpee box jump overs 30/24

Rest 5 min

1 rd of 

50 cal bike 

50 ghd sit-ups 

50 clean and jerks 95/63
Assistance Work:

1. db bent over double rows 10-12 rep x 4 sets 

2. 2 rds of 35 pvc dislocates, 12 inverted scAp squeezes , 1:30 stretch each pec doorway stretch 

3. Bike work : 2:45 hard. Rest 2 min x 5 rds 

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