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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As Prescribed

Thursday, November 5, 2015 Rest, Recovery, Mobility and Skills Everyone has been putting up some big weights this week!  Today is a good day to help your body heal from the training through mobility and recovery.  We will also be spending a good...

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Jumping Isabel

Wednesday, November 4, 2015 Hang Squat Clean: Build to a 3 rep max, then 3 reps @ 95%, 3 reps @ 90% Then, For Time: 100 Double Unders(100 singles) 15 Snatches (135,95)(115,75)(95,65)(55,35) 50 Double Unders 10 Snatches 25 Double Unders 5 Snatches...

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Push Press & Tabata

Tuesday, November 3, 2015 Push Press: Build to a 3 rep max, then 3 reps @ 95%, 3 reps @ 90% Then, Tabata Style: (8 rnds each, 20 sec work/10 sec rest) Pullup(banded)(ring row) Rest 1 minute Air Squat Rest 1 minute Kettlebell...

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Thrice

Monday, October 2, 2015 Back Squat: Build to a 3 rep max, then 3 reps @ 95% 3 rm, 3 reps @ 90% 3 rm Then, 3 Rounds: (for time) 15 Power Cleans(135,95)(115,75)(95,65)(55,35) 15 Wall Balls (20,14)(14,10)(10,6) This will be our last week of 3 rep...

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