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
2.9.15 MONDAY "FRUIT BASKET" 3 Rounds of: 10 Hang Squat Cleans…155/105 pounds 15 Chest to Bar Pull Ups 10 Lateral Burpee Box Jumps…24/20" box For... Read More
2.8.15 SUNDAY ENDURANCE– "DINE N DASH" 10 Rounds of: 10 Burpee Bar Touch 200m Sprint 1min Rest For Time (35min Time Cap) Post time to... Read More
2.7.15 SATURDAY "CONDUIT" 3 Rounds of: 20 Burpee Bar Touch 500m Row 50 Double Unders 2min Rest For Time (20min Time Cap) Post time to... Read More
2.6.15 FRIDAY "DETOX" 12min AMRAP of: 30 Box Jumps…24/20" box 20 Chest to Bar Pull Ups 30 Wall Balls…20/14 pounds…10/9 feet 20 Hang Snatch…115/75 pounds... 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