Weightlifting Wed kicks off at 7:30p tonight. All are welcome, join us.
A. All SFH products (new as well) are in stock.
B. New men’s shorts are on the way.
C. New Events coming soon to CFF. Stay tuned!
4 min of Dynamic effort @Z1
3 min of dynamic stretching
Movement Prep / Mobility
Fitness / Performance:
A. Skill: HS Walks / Holds – 5-7 min
B. Push Press 5×2 – ascending , working sets starting at 80% min – 15 min approx
C. AMRAP 15
15 KB Swings (53/35)
30 Double Unders
Rest / Recovery
A. Off Highboards : Snatch + Snatch Pull + Snatch – climb in complex
B. Clean & Jerk – Triple (focus on getting back on the bar, re set and go)
C. Front Squats 2.2 x 5 – ascending rest :20, rest 3 min
D. Deadlifts 3×3 – double overhand – feather the floor, no TnG, no stopping.