Month: December 2017

Sat, 123017T

Team Saturday

A. 5rm tng power clean in 12 min

Rest 3-4 min

B. Alt rds for 10 min

10/8 cal bike

12 WB

10 box jumps 24/20 step down

Rest 2-3 min

Afap

100/80 cal row

80 single arm db sqT clean thruster 50/35

60 t2b

100/80 cal row

Friday, 122917

New Years Schedule:

New Years Eve: Normal Open Gym

New Years Day: no 5:30 or 6:30a. Normal rest of the day

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Weightlifting

A. Hang Snatch (from the hip) 5RM + 1RM

Or

A. 4 Front SqT’s + Jerk – build to max

#

Conditioning:

21-15-9

Front squats 135/93

60′ hs walk

Burpees over bar

Ghd sit-ups / weighted sit-ups

*modify accordingly

#

Post class:

Assistance Work:

A. Belly to wall hs hold :20 x 5

B. 3 x 7 heavy barbell row

C. 3 sets of 6-8 db sa row

D. Crossover symmetry

Thursday, 122817

#teamthursday

Tag your favorite #tbtcff of a memory from your time at CFF so we can share to platforms.

A. Power clean + s to OH + 3 hang power cleans + s to OH; build to max in 13 minutes

Rest 2-3

B. 10 min amrap – alt 1:1 rds

10/8 cal bike

5 hspu

1 clean and jerk 225/133

Rest 3 min

C. Afap

1250/1000m row. Alt every 250/200

100 DU

50 single arm kB lunges 70/53

20/16 muscle ups *teams choose bar or rings / 30 burpee pull-ups as scale

35 sqT cleans 155/103-108

Wed, 122717

Weightlifting Wed

#

Fitness / Performance:

A. Weighted Pull-ups 5 x 5 ; ascending or across, but all sets on heavy side; every :90

B. Weighted Ring Dips 5 x 5; heavy across; (use pbars for some); every :90

C. Afap

75 russian kb swings 70/53

50 box jumps (step down) 30/24

25 shoulder to overhead 185/113

***modify all accordingly

Tuesday, 122618

Reminder on schedule:

There will be no early am classes today 5:30/6:30a. Classes will resume at 9a and continue as normal throughout the day.

#

A. Power clean + 2 FS + Jerk ; build to Max in 15 min

B. running clock

5 min max cal on bike ( hard , consistent effort start to finish) – no sprinting falling etc

rest 3 min

5 min amrap

35 bar lateral burpees

into max sqt clean thrusters 135.93

Post class

Assistance Work

1. light TGU – 20 reps alt arms

2. 2 x 25 GHD Situps ; tng style

3. 5 x 30’ waiters carry each arm

4. crossover symmetry / Scap protocal

Friday, 122217

Janelle with Clean Pr of 198#

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Holiday Schedule:

Saturday: 9a workout – 12 days of Christmas Workout

Sunday: closed for Xmas eve

Monday: closed for Christmas

Tuesday: no 5:30 / 6:30a. 9a and beyond is normal schedule.

**For Sunday or Monday, if any Open gyms will happen either day at any time, it will be posted to the members Facebook group.

#

Flashback Friday – coach Chase attempting to warmup in Miami.

#

A. Muscle snatch – heavy triple and single

B. Split Jerk – heavy triple and 1RM

C. 500m row X 4-6; rest 2:30. Hard efforts

^into post class – athletes preference on timing

#

Post class:

Becomplete:

-weighted ghd back ext 4×15

– 4×12 Russian med twists

– dB sa alt row 7-9 heavy reps x 4 sets

– ring support exteenL static holds :14 on :16 off x 7-9 sets

– crossover symmetry

Thursday, 122117

TeammateThursday

Teams of 2

A. 0-10 min

100 dB snatch 50/35

100 burpees onto plate 45#

Rest remainder or til 12

B. @12-22

75 t2b

50/40 cal bike

8/7 legless rope climbs

*break up however you choose

Rest 3. In til 25

C. 25-32 – Afap. –

Options 1:

120′ has walk (side 2)

120′ Goblet lunge 70/53

240 DU

Options 2:

50 push press / 15 wall walks

50 goblet alt lunges

240 DU / 480 singles

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