Monday, 112513

New Hoodies coming, blue + black options; along with much more new apparel...stay tuned!
New Hoodies coming, blue + black options; along with much more new apparel…stay tuned!

Check out the latest events post, summarizing all we have upcoming at CFF. HERE

This week, join us for Weightlifting Wed at 7:30pm WED, also for Justins birthday gathering. Everyone is welcome!

Holiday Week Schedule: 
Wed – Normal Schedule + Weightlifting Wed
Thurs- 9a class + Open Gym in the PM (announced on FB that day)
Friday- 6a, noon and pm classes
Saturday: Barbells For Boobs “Amazing Grace” Event at CFF
Sunday: Open Gym 11a-1p (clinic #4 is Sunday, 10-11; Core Work)

Buy In:
4 min of Dynamic Work @Z1
+
4 min of Dynamic Stretching
+
Movement Prep & Mobility
*focus on T spine + Ankles

Performance: 
A. Back Squat – 2rep x EMOM – starting at approx 65-70%; climbing by 10# every min – NOT til failure, but heavy double for day. IF PR is there, take it. – 12 min cap
B. 21-15-9
SqT clean Thrusters (115/83)
Box Jumps (24/20)
C. Tabata x 2, hollow rock to superman rock, alternating

4 thoughts on “Monday, 112513”

  1. 1. Back Squat: 2rep x 12min EMOM – [245#, still testing the leg]
    2. 21-15-9: Squat clean Thrusters (115#), Box Jumps (24″) – [11:32]
    3. Tabata (16 rounds): alternating hollow rock, super man rock
    **I was dogshit today.

  2. A. Back Squat – 2 rep x EMOM (12 min) [135,145,155,165,175,185,195,205,215,225,235]
    B. 21-15-9 FS (135#)/Box Jumps (24″) – 6:39
    C. Tabata x 2, hollow rock to superman rock, alternating

  3. A. Back Squat – 2 rep x EMOM [135,185,205,215,225,235,245,255,265,275,285,295,305,315]
    B. 21-15-9 – SqT clean Thrusters (115), Box Jumps (24) – [12:19]
    C. Tabata x 2, hollow rock to superman hold, alternating

  4. A. Back Squat – 2 rep x EMOM (12 min) [145,155,165,175,185,195,205,215,225,235, failed at 240]
    B. 21-15-9 Thrusters (75#)/Box Jumps (24″) – [9:30]
    C. Tabata x 2, hollow rock to superman rock, alternating

Leave a Comment

Your email address will not be published. Required fields are marked *