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
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.
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
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
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