Warm-up: 400m Run 100ft Lunge w/stretch 100ft Lunge Fast Group: Movement Review Shoulder 2 Overhead warm-up, 3×3 Dead Lift warm-up, 3×3 Workout: “13.2” As many rounds and reps as possible in 10min of: 5 Shoulder 2 Overhead, 115#(75#) 10 Dead Lifts, 115#(75#) 15 Box Jumps, 24″(20″) If you are signed for the open you need to familiarize yourself with the range of motion standards. Everyone who is submitting a score will be judged. If you are competing you may have to act as a judge as well, so if we ask please oblige. Watch the video, if you have any questions please ask your coach.Read more

Warm-up: Indoor Run Group: Movement Review Power Snatch Drills Strength (only): 1) Power Snatch 5x3x75% Warm-up:3×3 2) Behind the Neck Snatch Grip Push-press 5x5x75% Warm-up: 3×3 3) Bulgarian Split Squat 3×10 (thats 10 each leg) Warm-up: 1×10 light or body weight (if needed) 4) Good Mornings 3×20 Warm-up: None, start light Bulgarian Split Squat (this is the set-up for this movement, we will be doing them from the back rack position).Read more

Warm-up: 3:00 Double-under practice or single-under mastery Mt.Climber Stretch Couch Stretch Strength: 1) Zercher Squat 3-3-3-3-3 @ 75% Warm-up: 3×3 Conditioning warm-up: PVC Pass Through 2×10 OHS 3×3 Conditioning: AMRAP 20min 10 OHS, 95#/65# 15 Pull-up, any style 200m RunRead more

Schedule Change: The Tuesday 7pm class is going to be removed from the schedule temporarily and replaced by a 7pm on Thursday starting this week. Warm-up: Indoor Run Posterior Chain Floss Wrist Stretch Group: Power Clean Drills Power Jerk Drills Strength: 1) Power Clean 3-3-3-3-3 @ 75% Modification: Hang Power Clean 2) Power Jerk 3-3-3-3-3 @ 65%(of max split jerk) Modifications: Push-press or Shoulder Press Conditioning: “Elizabeth” 21-15-9 Clean (Power or Squat), 135#(95#) Ring Dip (x2 for bench dip, 42-30-18, banded ring dip will be allowed) Last done: 8.2.13Read more

If you are doing the CF Games Open, don’t forget to submit your score (online, at the games site) before Sunday at 6pm. Warm-up: 4 x :30/:30 Mt. Climber/Plank Hold 1 min Rest 4 x :30/:30 Squat/Hold 1 min Rest 4 x :30/:30 PVC Push-press/Hold   AMRAP 20min 20 Headcutter 2 30 Russian Twists 40 Double Unders or Tuck Jumps These are also called headcutters (apparently), so moving forward we will call these headcutters 2.Read more