Barbell Warm-up Strength: Every 2min x 10min Front Squat 5×70%, 4×75%, 3×80%, 2×85%, 1×90% Conditioning: Please read and review the Rx V-up standards. Against a 2min Clock 4 Hang Power Clean 135/95 6 Hang Squat Clean 8 Front Rack Alternating Reverse Lunges 10 V-ups Rest 1min and repeat for a total of FOUR sets Pick...Read More

Warm-up Strength: Shoulder Press Take 15min to build to a heavy single Conditioning: 300m Run 20 Strict Handstand Push-ups* 300m Run 30 Lateral Burpees Over the Barbell 300m Run 20 Strict Handstand Push-ups 300m Run *For Rx, these must be to a flat surface i.e. gymnastics mats or yoga mats. If using plates and an...Read More

Warm-up Strength: Every 2min x 10min Deadlift 5×70%, 3×75%, 2×80%, 1×85%, 1×90% Conditioning: This is a short, fast workout. Attack it with a high intensity and don’t leave anything in the tank when you are done. As Many Rounds and Reps as Possible in 6min of: 3,3,6,6,9,9…. Sumo Deadlift High Pull 95/65 Box Jump Overs...Read More

Barbell Warm-up Barbell Cycling: The focus is on efficiency and solid technique, not load. Sets must be unbroken, and the hang is anywhere above the knee. You can increase the weight as long as your technique remains the same and the reps don’t turn into ugly starfish. Every 45sec x 5 sets 5 Hang Power...Read More

Mobility: Shoulders Skill: Ring Muscle-up Drills Conditioning: Pick a light dumbbell that you can use for all movements and keep the reps unbroken. As Many Rounds and Reps as Possible in 16min of: 300m Run, Row, Ski 8 Single Arm Dumbbell Clusters L 16 Plank Dumbbell Pull Throughs 8 Single Arm Dumbbell Clusters R 16...Read More

Warm-up Strength: Every 2min x 10min Front Squat 6×65%, 5×70%, 4×75%, 3×80%, 2×85% Conditioning: 50 Double-unders 40 Back Squats 50 Double-unders 30 Front Rack Reverse Lunges 50 Double-unders 20 Front Squats Rx 115/75 Rx+ 135/95 Do not let the barbell roll off your back on the back squats. 10 Burpee penalty for any drop off...Read More

Warm-up Strength: Every 2min x 6min Shoulder Press 3×2 @85-90% (Next week is 1RM) Conditioning: “Jackie” 1000m Row 50 Thrusters 45/35 30 Pull-ups *Please do not drop the empty barbells. Place them softly on the ground.*Hit the full standards on your thrusters and pull-ups. Hips below knees, head through the window, and full extension at...Read More

Warm-up Strength: Every 2min x 10min Deadlift 6×65%, 4×70%, 2×75%, 2×80%, 1×85% Conditioning: You must perform 6 devil’s press with one arm, then use the same arm for all 12 of the overhead lunges. They are in place, not walking, but can be forward or reverse. Pick a dumbbell weight that allows you to complete...Read More

TWO classes only- 9:30am and 12:00pm, Open Gym 10:30-12pm Warm-up Strength/Stability: Every Minute on the Minute x 10min 1- Wall Walks x 2-4 reps 2- Dumbbell Walking Lunges* x 16 steps *One in overhead position, one in front rack. Switch after 8 steps Conditioning: 2 person team 1 person working at a time No Rx...Read More

REMINDER: One class only, 9:30am. Be sure to reserve your spot because class will fill up! The CFWP Thanksgiving Chipper 100 Double-unders 90 Air Squats 800m Run 70 Sit-ups 60 Overhead Plate Lunges (25/15) 50 Burpee to Plate* 400m Run 30 Pull-ups 20 Reverse Burpee to Plate** 10 Handstand Push-ups *full hip extension and both...Read More