Warm-up: Coaches Choice, 5min Mobility: Lax Ball Piriformis/Glute Smash Lax Ball Calf Smash Banded Hamstring Stretch Strength: 1) Weighted Lunge, 4×8, R+L=1 Slight increase from 8.5.13 2) Good Mornings, 4×10 Slight increase from 8.14.13 Conditioning: Ladder Drills As promised, more “DDT” pics!Read more

Warm-up/Mobility: Coaches Choice Olympic Lifting: 1) 12min to work up to a heavy 2-pos Squat Clean (ground/above knee) 2) 12min to work on Split Jerks Since we did a a high volume of shoulder work yesterday we will be keeping this fairly light and focusing on technique.     Skill(s): With remaining class time and working in groups, practice the following- Kettle Bell Clean and Press (or push press) Kettle Bell Snatch Kettle Bell ThrusterRead more

Warm-up: Indoor Run 100ft Broad Jumps 5 Wall-climb Mobility: First Rib Smash Strength: 1) Push-press, 4×8 @ 60%-65% Warm-up with 2×4 first 2) Bent Over Rows, 3×10 Warm-up with 1×10 first 3) Sumo DL High Pull Warm-up 3×3 Conditioning: AMRAP 12min 3 Wall Climbs 9 Sumo DL High Pulls, Bar Bell or Kettle Bell, 35#-95# 18 Jumping Step-ups, 20″ or less, R+L=1 We will be posting pictures of the “DDTD” the rest of the week. If you would like to see more they are on the CFLW Facebook page. Special shout-out to Tony for taking some bad-ass pics during breaks his from competing.Read more

Warm-up: 200m Run 10 Wall Squats 10 Jump Squats 10 Squats Mobility: Couch Stretch, Olympic Wall Squat (aka birthing stretch) Strength: 1) Jump Squat 3×10 Keep it as explosive as possible, light to medium weight 2) Back Squat 4×8, 60%-65% Warm-up as needed Conditioning: 5 Rounds (working in groups of 2-3) 30/30 Wall Ball 30/30 KB Swing 30/30 Row   I just wanted to let everyone know that I had a blast watching you all compete in the “Double Down Throwdown” on Saturday.  It was truly amazing to see individuals push themselves harder then I have ever seen them push before. The teamwork and camaraderie throughout the day made myself and everyone involved proud beyond words.   We will be posting pictures as soon as possible.   -Coach OrionRead more

Double Down Throwdown!   There will not be any classes today. Please feel free to come out and cheer on your fellow CFLW/CFG athletes. If you are competing, please read the following carefully. You must be at CFLW on time for the athlete check-in. Athlete check-in: 8:15am-8:30am. We will go over workout #1 and the Floater at 8:30am, you will then have time to warm-up (we will go over workout #2 upon conclusion of the last heat of workout #1). Please “check-in” for your heat at the Red Table 5min before your heat starts. Heat times: Workout #1 9:00am: Richard/Matty Valerie/Jamie Martha/Jeananne Vicki/Jake Kayleen/Louis 9:20am: Fran/Jen Jen/Andrew Lacey/Val Morin/Liz Linda/Michelle 9:40am: Wendy/Phoebe Tony/Chance Chad/Dave Kathy/Karen Ben/Andrea 10:00am: Ryan/Joe Ali/Gabby Shanley/Shelby Pricilla/Kim Don/Debbie 10:20am: Mr. Pete/Jake Hamster/Logan Tim/Scotty Jason/Todd Workout #2 11:40am: Richard/Matty Valerie/Jamie Martha/Jeananne Vicki/Jake Kayleen/Louis 12:00pm: Fran/Jen Jen/Andrew Lacey/Val Morin/Liz Linda/Michelle 12:20pm: Wendy/Phoebe Tony/Chance Chad/Dave Kathy/Karen Ben/Andrea 12:40pm: Ryan/Joe...Read more