PR City CFBC

Friday, July 24, 2015 Power Clean: Build up to a 1 rep max Then, “Jackie” For Time: 1000 Meter Row 50 Thrusters(45,35)(35,15) 30 Pullups(banded)(ring row) Today will be our last 1 rep max day for a while.  The last two weeks have been...

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Mobility, Pistols and Skills

Thursday, July 23, 2015 Mobility Pistol Progressions Pick a Skill We are going to slow it down a bit, help our bodies recover from the week and prepare for the rest of the week.  The first 15-20 minutes of class we will be doing some mobility...

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Bench Max and 4x

Wednesday, July 22, 2015 Bench Press: Build up to a 1 rep max Then, For Time: 4 Rounds: 400 Meter Run Rest 2 Minutes Today is our bench press max day.  Make sure that you are checking your old 1 rep to get a game plan on how to build to a new...

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The Brier Creek 300, 2015

Tuesday, July 21, 2015 “The Brier Creek 300” 5 Rounds for time: 20 Wall Balls (20,14)(14,10)(10,6) 20 Kettlebell Swings (53,35)(44,26)(26,18) 20 Burpees Today we have one of our very own benchmarks to take on.  The Brier Creek 300 is...

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Week 2

Monday, July 20, 2015 Front Squat: Build up to a 1 rep max Then, “Grace” 30 Clean and Jerks for time (135,95)(115,75)(85,55)(55,35) This will be our second week of maxes and benchmarks.  Last week we filled up the PR board and I am...

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#PowerfulCFBC

Saturday, July 18, 2015 For Time (in teams of 3): 1600 Meter Run 100 Burpees *1 athlete running, 1 doing burpees, 1 holding a medicine ball.  Switch movements as needed until everything is complete. Then, 400 Meter Buddy Carry 150 Wall Balls...

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Deadlift to 14.1

Friday, July 17, 2015 Deadlift: Build up to a 1 rep max then, “14.1” 10 Minute AMRAP: 30 Double Unders(50 singles) 15 Power Snatches (75,55)(55,35)(35,15) We have almost made it through our first week of maxing out.  There have been...

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