Friday, 051719


  • Weightlifting 101 returns this coming Wed at 6:30p. Join us as we kick off a new cycle and break down weightlifting step by step with continued progress for all.
  • Completion Training class coming to CFF. Interested in competing locally? Interesting in learning the ins/outs of competing, tips and tricks? Then this class will be for you. Stay tuned.


Skill intro: Jerk Drives

A. Weighted pull-ups


– athletes choice of hand position

B. Repeats

50 DU / 100 singles

15/12 cal bike

10 burpee BJ Over 24/20

5 devils press 50/35’s

Rest 4 min x 4-5 rds

*modify accordingly

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