Warm-up Ends & Starts @ 10:00 Back Squats – 4 x 5 M: 325# M: 265# M: 195# M: 125-165# F: 215# F: 185# F: 155# F: 125-145# Ends @ 22:00 Starts @ 25:00 Gymnasty Element: EMOM for 10 min: ODD: 6 Burpee Box Jump Overs, 30/24” EVEN: (Rx) 3 Skin the Cat or 6/8…
*New to the Schedule* Barbell Class starts today at 11a Saturday Fever!!! 0:00 50 Deadifts @ 135/95# 5:00 50 Burpees over the bar 10:00 50 Windshield wipers or 50 Weighted Sit ups 20:00 50 Plate Push ups 25:00 50 Pull Ups Ends @ 30:00 Rest 10:00min Starts @ 40:00 1rm Power Clean & Jerk
0:00 Warm-Up Ends @ 8:00min Bar Warm-up Ends & Starts @ 15:00min EMOM for 8 min: 8 x Hang Power Cleans 8 x Burpees over the bar Group A- 185/115# Group B- 155/105# Group C- 135/95# Ends @ 23:00 Rest & Recovery 3:00min Start @ 26:00 Of the following lifts choose ONE: A) Strict Press…
Gymnasty Practice for 15 min of: Group A: Skin The Cat 5 x 3 – TTB 5 x 8/10 (Unbroken) – HandStand Walk 5 x 10/15′ Group B: Skin The Cat 5 x 2 – TTB 5 x 5 – FreeStanding Kick Up 5 x 1 Group C: Shot Throughs 5 x 5 – Knee…
In teams of 2: 30 cal row or 10 cal on Air Bike 20 cal row or 8 cal on Air Bike 10 Cal row or 4 cal on Air Bike *10min Cap *Both athletes need to complete 30 or 10cal first to move on to 20/8cal Rest 5 min…. Back Squats 2 x 20…
A. Snatch grip Deadlift 80% x 3 x 5 DEMO B1. GH Raises or Partner GHR with Ab mat 5 x 10-15 reps DEMO B2. Seated Box Jumps 5 x 5 DEMO C. AMRAP in 5min of; 7 Muscle Snatches 75/55# 7 Burpees CFG 2015 Open Recap
In 3 min complete the following task for time: 45 Burpees for Group A 40 Burpees for Group B 35 Burpees for Group C Ends @ 3:00 2:00 Rest & Recovery Starts @ 5:00 Hang Power Clean Technique (Phase 2: Below the knee) Ends @ 20:00 5:00 Rest & Recovery Starts @ 25:00 Squat 4…
CFG will be CLOSED on Sunday. Partner Workout 5 minute AMRAP Shuttle Sprints 5 minute AMRAP Clean and jerk 155/105 5 minute AMRAP Pull-Up 5 minute AMRAP Burpee over bar CFG News….. Starting next Monday we will be introducing our new programing. You will see changes immediately. Everything from the warm ups,…
A1. Thruster 6-5-4-4; rest 1min A2. Strict Pull ups amrap in 60sec x 4 ; rest 2min B. SA (KB OR DB) Overhead walking lunges 10 each arm x 3;rest 1min DEMO + 7min AMRAP Camille LeBlanc Bazinet — “When you want something, you’ll always find a way”
