2.11.15 WEDNESDAY warm up– 2x500m Row Olympic: 10min EMOM of: 3 Low Hang Clean High Pulls Strength: 3×5 Front Squat 3×5 HSPU Metcon: Explode WOD... Read More
2.10.15 TUESDAY warm up– 2×100 Double Unders Olympic: For 5min, every 20sec complete 1 Squat Snatch Strength: 3×5 Deadlift 3×5 Chin Up 3×25 Reverse Hyper... Read More
2.8.15 MONDAY warm up– 50cal Assault Bike Olympic: EMOM of 2 Hang Squat Clean Min1- 2 HSC…185/115 Min2- 2 HSC…205/125 Min3- 2 HSC…225/135 Min4- 2... Read More
2.6.15 FRIDAY warm up– 2×100 Double Unders Olympic: Work up to 8RM Power Snatch Strength: 3×8 Trap Bar Deadlift 3×8 C2B Pull Up 3×8 DB... Read More
2.5.15 THURSDAY REST DAY CF GAMES OPEN SCHEDULE: The Open is fast approaching. We all have been working harder than previous years and I'm excited... Read More
2.4.15 WEDNESDAY warm up– 800m Jog Olympic: 3×1 Clean Complex (complex= 1 Power, 1 Hang Squat, 1 Squat) Strength: 3×8 Strict HSPU 3×8 Bench Press... Read More
2.3.15 TUESDAY warm up– 50cal Assault Bike Olympic: 6×1 Squat Snatch Strength: 3×8 Deadlift 3×8 Ring Pull Up Metcon1: 40 Burpee Ring Touch 20 Ring... Read More
2.2.15 MONDAY warm up– Flight Sim up to 35 Olympic: 5×2 High Hang Power Clean Strength: work up to an 8RM Thruster 3×8 DB Shoulder... Read More
1.30.15 FRIDAY warm up– 800m Run Olympic: 3×3 Hang Squat Snatch Strength: 3×1 Chin Up 5×3 Snatch Grip Deadlift 3×15 DB Row Metcon: Explode WOD... Read More