Warm-up Strength: 3 sets Dumbbell Bulgarian Split Squats x 8 reps each leg @2011 Rest 30sec between legs Conditioning: No Rx today. Please focus on quality in the wall walks vs speed. 1000m Run or Row Then, 3rds of 30 Russian Kettlebell Swings 5 Wall Walks Then, 1000m Run or RowRead More
Warm-up Strength: Back Squat Every 2min x 14min (7 sets):6×70%, 4×80%, 2×85%, 1×92-95%, 2-4×80%, 4-6×70% Conditioning: These should be short fast intervals, ideally unbroken on all 3 movements. So, pick a weight and skill level that allows for this stimulus. Rx 115/75 Rx+ Chest to Bar and 135/95 10 Front Squats 15 Pull-ups 50 Double-unders...Read More
Warm-up Strength: 3 sets Deadlift x 12 repsStart your first set around 50% and build. Deadstop between every rep. Then, get tight and lift the bar while keeping proper technique. Conditioning: 8rds 5 Burpee Pull-ups 5 Burpee to 6in Target 5 Hang Power Cleans 5 Push Press Rx 115/75Read More
Mobility: Wrists and Forearms Skill: Rope Climb Technique Review Conditioning: As Many Rounds and Reps as Possible in 18min 400m Run, Row, Ski 12 Plate Ground to Overhead 10 Straight Leg Raises Holding Plate 8 Squats Holding Plate 6 Inverted Burpee to Wall 2 Rope ClimbsRead More
Dynamic Warm-up Strength & Skill: Every Minute on the Minute x 12min 1- Muscle-ups x 2-5 reps (Substitute with ring dips since we did strict pulls yesterday) 2- Kettlebell Deadlifts x 10-12 reps 3- Double-unders x 45sec (No singles, practice your Dubs!) Conditioning: Times will greatly vary, from 1min to 5min. There’s no time cap,...Read More
Warm-up Strength: Back Squat Every 2min x 12min (6 sets): 6×65%, 4×70%, 2×80%, 2×85%, 1×90%, 3-5×80% Conditioning: Rx 35/25 Rx+ 50/35 As Many Rounds and Reps as Possible in 5min of: 5 Strict Pull-ups 10 Front Rack Dumbbell Reverse Lunges 5 Dumbbell Push Press Rest 2min As Many Rounds and Reps as Possible in 5min...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- Pulsing Kettlebell Sumo Squats x 5 reps Conditioning: 2 person team, 1 person working at a time As Many Rounds and Reps as Possible in 12min of: 200m Run or...Read More
Happy Thanksgiving everyone! Hope you can join us for our annual, turkey-day workout. Reminder that we have just one class at 9:30am. You must reserve a spot ahead of time, class will be full! The CFWP Thanksgiving Chipper 100 Double-unders 90 Air Squats 800m Run 70 Sit-ups 60 Overhead Plate Lunges (25/15) 50 Burpee to...Read More
Barbell Warm-up Olympic Lifting: Quicker sets this week (30sec vs 45sec). Keep the same weight on all sets. Every 30 seconds x 12 sets 1 Power Clean @80-85% Conditioning: 200m Run 20 Hang Power Snatch Rx 115/75 200m Run 20 Overhead Squats 200m Run 20 Hang Power Clean 200m Run 20 Front Squats 200m Run...Read More
