Weightlifting Wed is here! 7:30p. Join us!!!!
1. Link to Google Doc for 30 Day Challenge will be up today/tomorrow. Enter your points daily to be involved.
2. All SFH Products are in stock
3. Construction is moving along. Thank you for everyone’s patience.
1. Our 2nd In house Competition is coming! Sign up! Google Doc is on the CFF Facebook Group Page. This is for everyone
20 Back Ext
25 Walking Lunges
Fitness / Performance:
A. Strict Press 1.1.1 x 3 @21X1
*target is above your 3RM if possible
B. AMRAP 15 – Tester
14 Walking Lunges
12 Push Press (115/85)
A. Strict Press 1.1.1 x 3 @20X1
B. Back Squat 5×5 @20X0
A. AMRAP 15
14 Walking Lunges with #
12 PP (115/85)
A. Accumulate 2 min in an L Sit
B. EMOM x (x) for (x) reps each – Muscle Up Training / Progressions
^Nothing too long or too high in reps. Keep it low, technical and fluent.
C. Lever Practice
1. Snatch – Triples (floor) Highboards
2. Clean Pull /Clean/Jerk
3. Snatch High Pull 3×2 (Highboards)
4. Front Squats 5×3 @22X1
A. Bench Press @31X1 – Banded (Green/Blue)- 1RM
B. Weighted Pull-up 5×3 @21X0
C. DB PP (Single Arm) 3×8 (each arm)
D. Bent Over Rows 5×2