Here is the team roster for the “Double Down Throw-down” next weekend. If we missed your team or you are backing down from competing let us know ASAP. We are finalizing the workouts and heat times this weekend. Workouts will be posted on Friday(8/23) at 10am along with instructions/heat time, etc. CFLW: Linda/Michelle Chad/Dave Jake/Mr. Pete Wendy/Phoebe Tony/Chance Morin/Liz Vicki/Jake Debbie/Don Pricilla/Kim Kayleen/Louis Shanley/Shelby Karen/Kathy Ali/Gabby Ryan/Joe Valerie/Jamie CFG: Hamster/Logan Lacey/Val Martha/Jeananne Matt/Richard Tim/Mike Zach/Paige Jason/Todd Philip/Sarianna Fran/Jen Jen/Andrew Warm-up: Coaches Choice, 10min Workout: Teams of 3-4 people, suffer through the following 4 Rounds :45/:15 Push-press :45/:15 Get on the Box :45/:15 Wall Ball :45/:15 Sit-up 1:00min Rest   One Bar/Box/Ball/Ab-mat per team, rotating from station to station after the 45sec of work The logistics of scoring this will be to complicated, so do it, toRead more

Warm-up/Mobility: Coaches Choice 10min Strength: 1) Close Grip Bench Press, 3×10 This is targeting the triceps, so weight will be considerably less then a standard Bench 2) Bench Dips 3×30 If you can do ring dips unassisted, do 3×15 2b) Chin-ups 3×15 Palms-facing in kids Conditioning: Teams of 2 complete the following “Tail Pipe” 3 Rounds E1: 250m Row E2: x2 KB Rack Hold, 24kg(16kg) Last Done: ???Read more

Warm-up/Mobility: Coaches Choice, 10min Strength: 1) Sumo Dead Lift 3×10 40%-50% Warm-up with 2×5 2) Weighted Good Mornings, 3×10 Keep it light and perfect, slight increase from last week 3) Power Snatch Warm-up 3×3 Work within your skill set, take it from the hang if needed Conditioning: 21-15-9 Power Snatch @ 40%-50% Jumping Lunge, RIGHT + LEFT= 1 REP 200m Run  Read more

Warm-up/Mobility: Coaches Choice, 10min Strength: 1) Front Squat 3×10 @ 40%-50% Warm-up with 2×5 first 2a) Weighted Lunge, 3×10 With bar-bell, in place, R+L=1 2b) Supermans, 3×15 Conditioning: 3 Rounds 400m Run 50 Jump SquatsRead more

“Double Down” is full! We will be posting the teams later this week. Workouts and heat times will be announced Friday August 23rd and 10am……Stay tuned Warm-up/Mobility: Coaches Choice, 10min Olympic Lifting:   For the next month or so we will be primarily focusing on Olympic Lifting on Wednesdays. There will be a couple of movements posted that you will need to complete for that day, but you will be required to work within your skill set.   If you have no interest in Olympic Lifting this will be a perfect day to rest. On the flip side of the coin, this will also be a great day to come in and learn them.    The class will typically conclude with some skill work or a short conditioning piece. 1) 5x 3-position Snatch (full squat), floor, hang, high hang Warm-up as need, weight should be relatively light    2) 5x...Read more