• Saturday, 01.18.20 T

    Team Saturday

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    Team of 3

    100/80 cal bike (1 working at a time)

    50 synchro partner WB abmat sit-ups (2 working)

    50 strict HSPU (1 working at a time) / 50 synchro pushups (modification)

    100 synchro DB front rack alt lunges (synchro knee ground and standing up) 50/35’s (2 working at a time)

    300 double Unders (1 working at a time)

    500′ Bear crawl repeats – (50′ sections tag partner tags in for next) (1working at a time)

    50 Devils press 50/35’s (1 working at a time)

    50 synchro partner WB abmat sit-ups (2 working)

    100/80 cal bike (1 working)

  • Saturday, 01.11.20 T

    Team

    A. Snatch – 5rm TnG in 12 min

    – modification: 5 rep muscle snatch. Not TnG. Strength focus

    B. Teams of 2

    1 mile run (200’s)

    50 dB c&j 50/35’s

    100/80 cal bike

    100 alt dB snatch

    1000m row (alt every 250)

    50 dB box step overs

    1 mike run (swap every 400m)

  • Saturday, 01.04.20 T

    January 12th – Our Annual Year celebration + holiday party. Mark your calendars!

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    Team

    A. Clean + 2 Jerks + clean and jerk

    * following two jerks, drop bar reset and perform final clean and jerk

    – 16 minutes

    B. Afap

    75/60 cal bike

    50 hang alt dB snatch 50/35

    25 synchro burpees

    50 synchro partner abmat sit-ups

    75/60 cal bike

    50 alt hang dB clean and jerk 50/35

    25 synchro burpees

    50 synchro jumping lunges (sync in air – alt legs in air)

    – single DB movements

  • Saturday, 12.28.19 T

    Team

    A. Power clean + :2 pause below knee power clean + :2 pause just off ground power clean – to max in 14 min

    B. Amrap 10 : alt rds 1/1

    10 Russian kb swings 70/53

    8 plate thrusters 45/25

    6 burpees onto plate

    C. AFAP

    75 deadlifts 225/153

    50 dB box step overs 50/35’s over 24/20″

    250 DU

  • Saturday, 12.21.19 T

    Team

    A. Power Snatch : 2RM in 14 min

    Rest 2-3

    B. 10 min ladder

    2.4.6.8.10.12 etc

    Power snatch 135/93

    C2b pull-ups

    Rest 2-3

    C. 10 min Alt 1:1

    8 deadlifts 205/133

    8 bar lateral burpees

    8 cal bike

  • Saturday, 12.14.19 T

    Who’s ready for Team Saturday?!?

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    Announcements:

    1. Annual Yankee Swap is Dec 18th at CFF. See event page on Facebook for details. Food catering by Hard Body Meals – Families welcome!

    2. Did you get the new Hoodie or Joggers get? All sizes in stock along with our first CFF socks to date. Ask a coach to check them out or see front lobby.

    3. Yoga!! Each Sunday, 9a. $5 for class. Join us each Sunday morning!

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    Team

    A.  hang power clean + s to oh : 5rm in 12 min

    Rest 2-3

    B. Alt rds 1:1

    Amrap 11

    10/8 cal bike

    8 pull-ups

    10 pushups

    8 weighted sit-ups 30/25#

    Rest 2-3

    C. Afap

    100 ohs 75/53

    100 hang power clean

    100/80 cal bike