Mirror

Wednesday, November 2, 2016 Deadlift: 10-5-3-1-1-1-3-5-10 Today we will be focusing on deadlift mechanics and if all goes well hit a new 1 rep max.  As in any proper build up to a 1 rm, the weights will increase and the reps decrease through the...

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New Animal

Tuesday, November 1, 2016 3 Rounds for Time: 1200 Meter Run Rest 5 Minutes 1200 Meters is 3 laps on our CFBC track (around the building).  If you can keep each lap around 1:45 you will have a 1:1 work rest ratio.  For this workout, that would be...

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Thriller

Monday, October 31, 2016 4 Rounds for Time: 10 Med Ball Situps (20,14)(14,10)(10,6) 10 Power Snatch (155,115)(135,95)(115,80)(55,35) 10 Med Ball Situps (20,14)(14,10)(10,6) 10 Bar Facing Burpees Happy Halloween!  No tricks here today, only...

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Thirty

Saturday, October 29, 2016 3 Rounds for Meters/Reps: 5 Minutes for Meters Run 5 Minutes for Rounds/Reps 7 Sumo Deadlift High Pull(95,65)(75,55)(55,35)(35,15) 7 Front Squats 7 Push Jerks In this workout you will be alternating from running for 5...

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Press and Double

Friday, October 28, 2016 Press: 3-3-3-3-3 Then, For Time: 100 Double Unders We have some heavy presses on tap today.  Build up to the heaviest weight that you can do 3 times.  After that we are going to test your double under skills with 100 for...

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Conquer

Wednesday, October 26, 2016 10 Rounds for Time: 5 Pullups 10 Pushups 15 Squats 200 Meter Run Today has the same rep scheme as the benchmark called “Cindy” with an added short run. Strive to keep the movements unbroken and then push...

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