Wednesday, January 24, 2018 3 Rounds for time: 250 Meter Row 21 Dumbbell Thrusters (35,25)(25,18) 12 Chest to Bar Pull-ups This one is going to be a burner! It will go by quick if you are really going after it. Row hard and try to stay unbroken...
Tuesday, January 23, 2018 20 Minute AMRAP: 10 Box Jumps (30,24)(24,10)(build a height) 15 Single-arm, Dumbbell Overhead Squats (55,35)(35,25)(25,18) 20 Sit-ups The dumbell is back! This workout has three totally different movements and promises...
Monday, January 22, 2018 3 Rounds for time: 800 Meter Run 15 Deadlifts (275,185)(225,155)(155,105)(95,65) 15 Strict Handstand Push-ups Finally we can get back out on the CFBC track! This is 3 rounds of 2 laps, 15 heavy deadlifts and 15 strict...
Saturday, January 20, 2018 4 Rounds: (with a partner) 5 Minutes to complete: 800 Meter Row-400m each or 1 mile bike-.5 each (alternate row/bike each round) 100 Double Unders (100 singles) Max Rep Power Snatch (95,65)(75,55)(55,35)(35,15) *1...
***Open gym style from 6am-9:30am. Normal class times after that*** Friday, January 19, 2018 On a 12 minute clock, for reps: 1 Minute of Squat Cleans (135,95)(115,85)(95,65)(75,55) 1 Minute of Push Jerks 2 Minutes of Squat Cleans 2 Minutes of...
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