Conditioning 1: 20 Rounds 30sec ME (max effort) Row 30sec Rest Score is total meters rowed Notes: To maximize the time with the rowers. The first 5 people that show-up will start with the row at the top of the hour. We will run heats on the rower every 20 minutes. So be prepared...Read More
Strength: 1a) Dead Lift 5×3 @ 80% 1b) Bench Press 5×3 @ 75% Rest 60sec. 20min limit Notes: Before we start the strength training for the day we will go over the set-up and safety precautions for Bench Press. So show up ready to pay attention. Warm-up 3×3 on each movement, then...Read More
This week marks the start of a 10 week strength training cycle. The goal will be to improve the Olympic Lifts (Clean/Jerk and Snatch) and the Power Lifts (Back Squat, Dead Lift, Bench and Pressing). This cycle will look like what we have been doing in the gym for the past 2 weeks (yes, I...Read More
Today we will be starting a 10 week strength training cycle. The goal will be to improve the Olympic Lifts (Clean/Jerk and Snatch) and the Power Lifts (Back Squat, Dead Lift, Bench and Pressing). This cycle will look like what we have been doing in the gym for the past 2 weeks (yes, I did...Read More
Conditioning: 4 Rounds 400m Run 10 Shoulder 2 Overhead, 95#(65#) Broad Jump, 200′ total, minimum distance per jump 6′(4′) No time limit If you can lift more then 225#(155) overhead please do 135#(95#) Skills 1 grads, welcome to the community: Jason, Hunter, Ed, Chad, Phillip, Eric, Adam, Jason, Maggie, Margaret, Michelle, Wendy, Erika, Sarah, Jamie, Amber,...Read More
Strength: 1) Back Squat 7×3 @ 73% 2) Front Squat 5×3 @ 73% 25min time limit. Notes: Do 3×3 warm-up for back squat then do all remaining sets of 3 at 73%. Do not go up stay at 73% or less. Immediately after do 5×3 front squat at 73%. You will be warmed up...Read More
Conditioning: 3 Rounds 25 Pull-ups (15 Chest 2 Bar Pull-ups, must be Rx’d) 20 Burpees 15 Sumo Dead Lift High Pull, 95#(65#) 20min time limit Notes: If you did dead lift yesterday (Wednesday), warm-up with light weight first then choose a weight you can handle based on posterior chain soreness. Weight on the...Read More
Strength: 1a) 7×3 Dead Lift @80% 1b) 7×3 Shoulder Press @75% 60-90sec rest 20min Time limit Notes: Warm-up 3×3 Dead Lift and 3×3 Shoulder Press, then start on the 7 sets. You will do 3 reps of the dead’s/3 reps of the presses then rest 60-90sec. Go back and forth till 7 sets of...Read More
Warm-up: Squat Snatch Technique Review of Power Clean and Push Jerk Strength: 7×1 of 1 Hang Squat Snatch + 1 Squat Snatch (from ground) + 1 OHS, rest 60sec Medium weight but perfect form. 15min time limit Notes: Warm-up with 3×1 of the “complex”. Then 7×1 at a manageable weight with perfect form. All reps...Read More
Reminder: CFLW and CFG will be closed on Monday September 3rd. Regular class schedule will resume Tuesday. Strongman (and woman) Saturday! At Lakewood 9am.Read More
