• Saturday, 04.10.21

    CFF. Quick update in regards to the Quarter Finals that our coaches and competitors are competing in as we speak.

    After Day 1, Elena sits in 18th place in North America. Peter sits in 24th in North America. Matty sits in 81st and Blake in 93rd.

    We have two more days of competition for the Quarter Finals. Top 120 in North America will advance to the next stage.

    They are working out at 10:30a tomorrow with one workout + an attempt at a 4rm front squats potentially. With some amazing numbers already in the bag for the FS, we will see.

    If you would like to cheer them on, swing on by!

    /

    Saturday Team

    A. AFAP

    50 synchro burpees onto plate

    50 synchro power cleans 135/93

    200 wall balls 20/14# to 10/9′

    200 / 160 calorie Row

    *synchro burpee on ground and on plate

    *synchro cleans on ground and front rack

    *rest is chipper format, one working / one resting

    – modify weight accordingly for large tng sets

  • Friday, 04.09.21

    A. Front Squat – 4RM

    *18-20 min

    B. Running clock

    AMRAP 5

    5 strict HSPU

    10 db hang power cleans 50/35’s

    50 double unders

    Rest 1 min

    AMRAP 5

    5 pull-ups

    10 DB shoulder to overhead

    50 double unders

  • Thursday, 04.08.21

    Day 1 of quarter finals, coming up later today!

    ]

    Quarter finals, Day 1 coming up!

    /

    Athlete choose which they would like first

    A. Every every 3:30-4 x 5

    Run 400m

    Or

    A. Power clean + 5 strict press. Or go run first this second.

    – then swap

    ***both of those done in the allotted time frames.

    B. Afap

    800m run

    200m plate run 25’s / 15’s

    50 wall balls

    800m run

    200m plate run

  • Wed, 04.07.21

    WLW

    /

    A1. Front Squat @31X1 – 3 rep to heavy in 5 working sets

    A2. Db floor press – single arm at 31X1 x 6 reps each side ; semi supinated

    B. AMRAP 3’s

    3 power clean 155/103

    6 push-ups

    9 air air squats

    Rest 1 min x 2

    *start where you leave off

  • Tuesday, 04.06.21

    #teammatetuesday

    /

    Skill day: gymnastics skill session

    +

    A. 4-5 rds

    5 db devils press 50/35’s

    10 box jump overs 24/20

    10-15 t2b

    200m run

    Rest :90-2 min

  • Monday, 04.05.21

    Janet in 21.4!

    /

    A. SqT clean Thruster + Thruster + front squat + Jerk ; build to max but in time format

    Emom x 5 sets, then every :90 x 5 sets , then every 2 min x 4 sets

    *20 min of work

    B. AMRAP 10

    10 front rack alt lunges 115/83 95/63 etc…

    8 shoulder to overhead

    6 bar lateral burpees

    40 double unders / 100m shuttle run (option)

    /

    Post class:

    A. 7 rds

    5 c2b pull-ups

    5 strict HSPU

    Rest :30 – :45 between

    B. Every 2 min x 21 cal row x 6 sets