Warm-up Strength: Deload week. Next week is 1RM. Every 2min x 10min Back Squat x 5 reps @60-70% Conditioning: 300m Run 30 Russian Kettlebell Swings 53/35 30 Pull-ups 200m Run 20 Russian Kettlebell Swings 20 Chest to Bar Pull-ups 100m Run 10 Russian Kettlebell Swings 10 Bar Muscle-ups Rx+ Ring Muscle-ups and 70/53 Or 300m...Read More

Dynamic Warm-up Conditioning: No Rx today. Pick weights and reps that work for you. You should have 10-15sec of rest and transition time each round. Adjust accordingly. Every Minute on the Minute x 20min 1- 5 Strict Chin-ups + 8 Single Arm Dumbbell Thrusters (4R/4L) 2- 5 Burpees + 10 Alternating Dumbbell Snatches 3- 15/12...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-3: Hang Power Snatch + Power Snatch + Overhead Squat Sets 4-6: Power Snatch + Snatch + Overhead Squat Focus on form rather than load. Hit your positions and don’t force it if you lack the mobility. Stay at a weight that allows you to move...Read More

Mobility: Thoracic Openers Midline/Stability: Every Minute on the Minute x 12min 1- Copenhagen Side Plank R x 30-45sec 2- Paloff Press R x 30-45 sec 3- Copenhagen Side Plank L x 30-45sec 4- Paloff Press L x 30-45sec Conditioning: Every Minute on the Minute x 12min 1- 5 Plank Burpees + 10 Plank Dumbbell Pull...Read More

Wednesday Dec 4th Barbell Warm-up Olympic Lifting: Every 2min x 16min Sets 1-4: Power Clean + Jerk x 1.1* @75-80% Sets 5-8: Power Clean + Jerk @80%+ *Rest 10sec between singles Conditioning: As Many Rounds and Reps as Possible in 7min of3 Toes to Bar 3 Power Clean and Jerks 5 Toes to Bar 5...Read More

Warm-up Strength: Every 2min x 12min Back Squat  6×65, 4×75, 2×80, 2×85, 1×90%, 5×60-65% Conditioning: 3 Total Rounds for Max Reps 1min Russian Kettlebell Swings 53/35 1min Ab-mat Sit-ups   1min Sumo Deadlift High Pull with Kettlebell 1min Kettlebell Lunges* Rest 1min *Scoring: You will have 4 entries. Total reps of each movement after 2...Read More

Warm-up Strength: Every 2min x 10in Push Press x 8-6-4-4-3 Conditioning: These are fast and sprinty intervals with a light barbell that you should be able to move quickly and efficiently.  Against a 90sec Clock for Max Reps: 200m Sprint Set 1: Squat Clean Thrusters Set 2: Thrusters Set 3: Power Snatches Set 4: Overhead...Read More

Reminder that we have TWO classes today: 9:30am and 12:00pm, Open Gym 10:30-12pm Warm-up Strength: Every Minute on the Minute x 10min 1- Strict Chin-ups x 6-10 reps for quality   2- Dumbbell Walking Lunges* x 16 steps *Hold any way you want. Challenge yourself with different variations. You can change them each set. Conditioning:...Read More

Reminder that we have one class only at 9:30am. Please make sure you have reserved a spot! 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...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 16min Sets 1-3: Hang Power Clean + Jerk + Power Clean + Jerk @65-75% Sets 4-8: Power Clean + Jerk x 1.1 @75+% *Rest 10sec between singles Conditioning: The bike should take no longer than 4min with a goal of 3min or less. Stop biking at 4min and...Read More