Up

Wednesday, September 14, 2016 Press: 2-2-2-2-2 Then, For Time: 21-15-9 Thruster (115,85)(95,65)(75,55)(55,35) Toes to Bar (knee raise)(abmat Box Jump (24,20) We will begin our session today with 5 sets of strict press.  Make sure to focus on your...

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8 Hundred

Tuesday, September 13, 2016 4 Rounds each for time: 800 Meter Run *Rest 5 minutes between rounds Leave the barbells in the racks.  We are headed out to the CFBC track today!  Grab your running shoes and burn it up.  4 rounds of 800 meter runs...

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Terrible 2’s

Monday, September 12, 2016 Back Squat: 2-2-2-2-2 Then, 7 Minute AMRAP: 5 Power Cleans (155,105)(135,95)(115,75)(55,35) 10 Walking Lunges We are getting down in some low rep numbers on our strength work.  This means that the loads should be...

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Never Forget

Saturday, September 10, 2016 “343” In Teams of 2 complete: 100 Deadlifts (155,105) 100 Power Cleans (135,95) 100 Shoulder to Overhead (115,80) 43 Synchronized Burpees In honor of all those that lost their lives on 9/11 we will perform...

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Assaulted

Friday, September 9, 2016 Bench Press: 4-4-4-4 Then, For Time: 1 Mile Assault Bike The holiday on Monday set us back a couple days on our strength work.  Today we will catch back up and open with some bench pressing.  Just like the squats on...

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Open Gym 9/8/16

Thursday, September 8, 2016 Open Gym Today is open gym style during our regular class times.  Come on in and make up a workout, mobilize, work on skills or all of the above.

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Day 7

Wednesday, September 7, 2016 Front Squat: 4-4-4-4 Then, 3 Rounds for Time: 10 Chest to Bar Pullups (chin over)(banded)(ring row) 10 Shoulder to Overhead (135,95)(115,85)(75,55)(55,35) 20 Double Unders (40 singles) Today we have some more classic...

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