• Saturday, 072019

    A1. bench Press @31X0 to heavy 3 rep

    A2. bent over bb row x 6-8 reps x 6 sets ; superset with each bench set

    C. 2 rds

    25 Ghd sit-ups / weighted sit-ups

    25 dB thrusters 35’s / 20’s

    15 strict pull-ups

    15 box jump overs (step down)

  • Friday, 071919 Fu/Fi

    Function / Fitness:

    A. Front Rack Elevated rear step lunge

    6/ each leg x 5 sets each side

    B. 3 rds

    25 kB swing 70/53

    20 lateral burpees over KB

    15 / 12 cal bike

  • Thursday, 071819

    Team Thursday!

    #

    Teams of 2

    A. 3 positional power clean (ground up) + s to overhead – build to max in 15 min

    Rest 2-3

    B. Amrap 5

    12 deadlifts 185/113-123

    9 hang power cleans

    6 shoulder to overhead

    *modify weight accordingly and per team

    Rest 2- 3

    C. Amrap 10

    21 calorie bike

    27 t2b

    33 alt hang db clean and jerk 50/35

  • Wed, 071719

    Join us tonight for WL 101 – 6:30p side 2!

    #

    A. Front SqT – 1rm with 5 second pause in hole + 3×3@85% no pause

    B. Options

    Option1:

    Amrap 12

    300m row

    30’ Hs walk / 2 wall walks

    30 double Unders

    90′ farmers carry 70/53’s

    Or

    Option 2;

    emom x 12

    Minute 1: 15/12 cal ski or row

    Minute 2: 10 dB box step overs

    Minute 3: 5 bar muscle Ups

  • Tuesday, 071619

    Teammate Tuesday. We are cheering for you Pete, you got this!

    #

    A. Power Snatch : 5rm tng + 1×5@90%

    Or

    A. Power clean x 3 + 2 hang power clean ; to heavy in complex.

    <15 min

    B. Repeats

    15/12 cal bike

    200m run

    15 kB swings (heavy)

    200m run

    Every 4-5 min x (til end of class and into Post for those wanting to shoot for 5-6 rds)

  • Monday, 071519

    Keep Pete and his family in your thoughts and prayers today.

    CFF misses you and can’t wait to have you back.

    #

    All:

    A. Strict Press : 5rm + 1×5@90%

    b. Amrap 11

    21 wall balls

    50′ dB front rack walk lunge 50/35’s

    9 burpee box jump overs 30/24

    **modify accordingly

    #

    Post class:

    Becomplete:

    1. DB sa row x 10 reps x 3 sets heavy each side

    2. 3 rds of 15 hang scap squeezes, 20 pvc dislocate , 25 banded scap squeezes

    3. Supinated bent over barbell row : 3 x 6-8 reps

    4. Core: 10 weighted sit-ups into, Max l sot hold. Rest 3 x 3-4 rds

    5. Single arm seated dB Arnold press x 6 reps x 3-4 sets each arm

    6. Crossover symmetry