Mobility: Shoulders Skill: Rope Climb Technique Review Conditioning: As Many Rounds and Reps as Possible in 18min of: 300m Run, Row, Ski 2 Rope Climbs 10 Plate Ground to Overhead 15 Russian Twist with plate 10 Plate Ground to Overhead 15 Straight Leg Raises holding plate 10 Overhead Plate Lunges 15 Plank Burpees 10 Overhead...Read More

Warm-up Strength: Last week you had Push Press + Push Jerk + Split Jerk. Today you should be able to go a little heavier. Every 2min x 10min Push Jerk + 2 Split Jerks Conditioning: 200m Run 9 Dumbbell Busters Rx 35/25 Rx+50/35 21 Box Jump Overs 24/20 200m Run 15 Dumbbell Clusters 15 Box...Read More

Nasal Breathing Warm-up You will only be breathing through your nose for this entire warm-up. Why do we practice nasal breathing? In a nutshell, it improves our fitness. Normally, when we feel as though we need more oxygen, it’s really our body’s inability to deal with the buildup of carbon dioxide. Even though it doesn’t...Read More

Reminder that we will not have a 5am and 6am class and no open gym at 7am. The gym will open for the 9:30am class and remain open all day. Warm-up Strength: Every 2min x 10min 1 Tempo Back Squat @30X1 + 1 Back Squat Conditioning: As Many Rounds and Reps as Possible in 15min...Read More

The 12 Days of CFWP 1 Snatch (115/75) 2 Front Squat 3 Push Press 4 Box Jump (24/20) *Step down only 5 Power Clean 6 Pull-up 7 Wall Ball (20/14) 8 Burpee to Plate (25/15) 9 Deadlifts 10 Overhead Plate Lunges (25/15) 11 Kettlebell Swings (53/35) 12 Ground to Overhead Rep scheme follows the song:...Read More

Mobility: Thoracic Openers Midline/Stability: 4 sets Plank Dumbbell Pull Through x 12 reps Copenhagen Plank x 30sec each side Heavy Kettlebell Suitcase Carry x 100ft each arm 20sec Iso Hold on Top of Rings + 5-10sec Lowering Conditioning: As Many Rounds and Reps as Possible in 16min of: 4 Deck Squats with slam ball 6...Read More

Warm-up Strength: Every 2min x 10min Push Press + Push Jerk + Split Jerk Conditioning: 10rds 30 Double-unders 7 Toes to bar 5 Power Cleans 95/65Read More

Warm-up Strength: Every 2min x 10min Sumo Deadlift x 4-5 reps @31X2 Conditioning: 2 person team. You-go-I-go on rounds. As Many Rounds and Reps as Possible in 12min of: 15/12 Row or Assault Bike 6 Double Dumbbell Snatches Rest 2min As Many Rounds and Reps as Possible in 8min of: 12/8 Row or Assault Bike...Read More

Warm-up Strength: The focus is on proper positioning not load. Hold that 3 second decent with a solid front rack position, then drive out of the bottom as fast as possible. Every 2min x 10min 1 Tempo Front Squat @30X1 + 1 Front Squat Conditioning: As Many Rounds and Reps as Possible in 3min of:...Read More

Warm-up Strength: Front Rack Reverse Alternating Lunges @2011 3×12 Rest 2min between sets Conditioning: No Rx today. Time to work on some skills and awkward movements. You should have at least 15sec of rest each minute. Every Minute on the Minute x 16min 1- Devils Press x 5-7 reps 2- Dumbbell Lunges x 10-14 reps...Read More