November 3, 2020
6 Rounds for time of:20/17 Row Calories10 Toes-to-bars5 Hang Power Snatches, 135/95 lbs Goal: sub 15 mins This is a workout that is written to keep you moving so don’t hesitate to push the pace from one exercise to the next. The combo of this with the toes-to-bar is going to be tough on the […]
November 2, 2020
Heavy Day! Pause Back Squat 3-3-3-3-3 Pause 3 seconds at the bottom of each rep.Use the heaviest weight you can for each set.Rest as needed between sets. Starting off the week with a heavy day! Pause Back Squats which should have you focusing on maintaining a strong, quality position, at the bottom of the squat. […]
October 31, 2020
HAPPY HALLOWEEN! 8am-10am: Open Gym10am: Group WOD Back Rack Alternating Lunge 10-10-10 Use the heaviest weight you can for each set.Rest as needed between sets. Single leg work today for the heavy element. We are going to be working on lunges with the barbell on our back. If this is a bit concerning for some […]
October 30, 2020
REMINDER…NO 4:30/5:30pm classes tonight! Join us at 7pm for the CFC Scavenger Hunt! 5 rounds for time of:10 Push Press, 155/105 lbs20 Med Ball Cleans, 20/14 lbs Goal: sub 12 mins Retesting this workout from 4/1/19. Been a bit but this is a GREAT workout and a challenging one as well. Be honest with the […]
October 29, 2020
REMINDER…No 4:30/5:30pm classes this Friday to get ready for the scavenger hunt! 10 rounds:3 Ring Muscle-ups5 Toes-to-rings30 Double Unders Goal: sub 15 mins Gymnastics focus on this workout today with lower rep schemes which means you should be working on cycling your reps. Focus on a quality kip in both the pull AND the dip […]
October 28, 2020
Heavy Day! Split Jerk 2-2-1-1-1 Use the heaviest weight you can for each set.Rest as needed between sets. Heavy Day with some Split Jerks! Take one set roughly every 2-3min with the goal being to increase the weight with each set. If this is a newer movement consider using the same weight and increasing the […]