Happy Friday!!

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Function / Fitness:

A1: Deadlift – climb To

Heavy triple, NOT TNG

A2. Superset working sets above with 3x broad high jumps

*those not set on their 1 rep, disregard the % and hit heavy St of 8-10 lifts.

B. 11 min amrap

1.2.3.4.5 burpee pull-ups

3 dB manmakers 50/35

6 t2b / weighted t2b

12/9 cal bike

Team Thursday

– note FF, MM or FM teams

– please make sure to have your partner ready for start of class. Let coach know.

– if same gender team, one station only. One set of equipment pieces etc. (When necessary)

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A. 0-10 min

50/40 cal bike

50 shoulder to overhead 155/103

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B. 10-20 min – alt rds 1:1 of,

3 sqT cleans 155/103

6 t2b

9 box jump overs 24/20

Rest 2- 3 min

C. Afap

100 dB snatch 50/35

50 synchro abmat sit-ups (pass wb back forth)

1000m row

50 dB thrusters 50/35

*10 min cap

Announcements:

• Weightlifting 101 returns tonight’s @630p. Join us !!
• We have a few thin zip ups left at the gym. Price is $50, get while can.
• “Murph” is one week away. Pencil it in and join us at 9a! Team up or attack is as an individual

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Reverse sled drag. Great for post class!

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All:

A. OhS ; climb go heavy 6 rep for the day / Front SqT; also introduce tempo for front squats of 31X1

B. MAP training

Amrap 10

10/8 cal row

25’ DB front rack lunge 50/35

5-7 strict HSPU / 2 wall walks

25 DU / 50 Singles

#getoutside – stay tuned for a list of dates / events coming to the CFF community.

Announcements:

• Weightlifting 101 returns this Wed @630p. Join us!
• We have a few thin zip ups left at the gym. Price is $50, get while can.
• “Murph” is one week away. Pencil it in and join us at 9a! Team up or attack is as an individual

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All:

A. Following coaches basic prep (prep for mobility / movement)

@60-70% warmup

3 rds

21 / 16 cal bike

21 wall balls (done as 8/7/6)

21 t2b (done as 8/7/6) / or sit-ups

21 kB swings 53/35 (done as 11/10)

200run (light and running technique focused with nasal breathing)

*some will modify to 15’s 10’s etc

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B. 4 rds

3 heavy hang power clean

:30 bike sprint

:30 easy bike

2 hang power cleans ^

Rest 3 min between

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Post class:

D. Becomplete

1. Med ball wall throw. 5 reps each side x 3-4 sets each side

2. Thoracic mobility : 5-7 min of opening

3. Weighted Sorensen hold x :90. Rest 3 min x two sets

4. Deadbugs x 15 reps x 3 setS

5. Single arm walks (other arm in db front rack position) x 50′ each arm x 4-5 Sets each arm

6. Crossover symmetry

7. Accumulate 3 min in 3 different split positions

Announcements:

• Weightlifting 101 returns this Wed @630p. Join us!
• We have a few thin zip ups left at the gym. Price is $50, get while can.
• “Murph” is one week away. Pencil it in and join us at 9a! Team up or attack is as an individual

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Murph Prep Monday

1 mile run

30 clean and jerks 135/93

20 bar facing burpees

10 rds of “Cindy” (5 strict pull-ups, 10 pushups, 15 air squats)

1k Row

*modify accordingly and strict pullups

A. Clean and jerk: climb to heavy and working technique in 16 minute

B. Afap

1k row

800m run

8 rope climbs / 40 jumping pull-ups

40 dB s to oh 50/35

*modify accordingly