CFF is participating in this years Lurong Living Challenge. We are encouraging all members of CFF to join us for this challenge; joining our community and working towards this together. JOIN US https://www.lurongliving.com/challenge2013/
Announcements:
A. Sheet for Trampoline Dodgball will be in the gym. Limited to 20 people. If more than 20, we will draw from hats for the 20 attending Friday. We might possibly get another hour ; if not, will book the second date for the remaining people.
B. Next week is Testing week for phases.
Events:
A. Trampoline Dodgeball is this Friday night.
B. There will be No 7:30p class on Thursday.
C. There will be no 6:30p class on Friday as we will be heading to SkyZone.
Buy In:
4 min of Dynamic work @Z1
+
2-3 min of Dynamic Stretching
+
Movement Prep / Mobility
Fitness:
A. Snatch – Technique Focus w/ climbing weights
B1. Strict Press 3.3.3 , rest :15
B2. Strict Chin ups AMRAP x 3, rest :45
^ 10 min to complete
C.
:30 max Burpees
:30 max KB Swings (53.35)
:30 max Box Jumps (24/20)
:30 max Deficit Pushups
Rest 4 min x 3
Performance:
A. OHS 3-4 sets of 2-3 reps @32X1 – CP type work, shorten the rest periods (12-15 min)
B1. Strict Press 3.3.3 , rest :15
B2. Strict Chin ups AMRAP x 3, rest :45
^ 10 min to complete
C.
:30 max Burpees
:30 max KB Swings (70/53)
:30 max Box Jumps (24/20)
:30 max Deficit Pushups
Rest 4 min x 3
Competition:
PBP Blog
Endurance
800m Run / Row – repeats x 5
resting 2:30 between
LiveFree WL
A. Hang Power Clean x 2 + Power Clean
B. CG Deadlift – highboards w/ 2 sec pause off flor & 2 second pause below knee. 4 sets of 2 reps, NOT TnG
C. Behind Neck Push Press – 5×4 – building on previous numbers and working this position.
D1. 5 STRICT HSPU (use proper deficit) x 5, rest :30
D2. # Pullups x 3-5 reps, increasing weight with rds, rest 1 min x 5