Holleyman

Saturday, November 14, 2015 “Holleyman” 30 Rounds: 5 Wall Balls (20,14)(14,10)(10,6) 3 Handstand Pushups (Box)(floor) 1 Power Clean (225,155)(185,135)(155,105)(55,35)               U.S. Army Staff...

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Preparing for 1

Friday, November 13, 2015 Front Squat: 60% x 5,70% x 3, 80% x 1, 85% x 1 (percent of current 1 rep max) Then, 3 Rounds for time:(10 min cap) 15 Thrusters (95,65)(75,55)(55,35)(35,15) 12 Burpees This is the last day of deloading before we hit it...

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Repairing

Thursday, November 12, 2015 Rest, Recovery, Mobilize and Skills It has been another rough(awesome) week of wods.  Even though we have been deloading strength it seems the other workouts have taken up the slack.  Bring it in today to help your...

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Honor Them

Wednesday, November 11, 2015 On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War.  This Armistice Day was...

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Back Off!

Monday, November 9, 2015 Back Squat: 60% x 5 70% x 3 80% x 1 85% x 1 Then, 3 Rounds for Time: 10 Clean and Jerks(135,95)(115,75)(75,55)(55,35) 5 Burpees This week will be our back off week for the strength work.  It is VERY important that you...

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Last 3

***CFBC will be closed on Saturday, November 7 due to the Select 8 competition*** Friday, November 6, 2015 Front Squat: Build to a 3 rep max, then 3 reps @ 95%, 3 reps @90% Then, 3 Rounds for Time: 400 Meter Run 10...

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