Warm-up: 200ft Burpee Broad Jumps Group: Should 2 Overhead drills 2×5 PVC Pass Through 2×5 Shoulder Press 2×5 Push-press 2×5 Push-Jerk Conditioning: 7 Rounds 7 Push-Jerks, 155#(105) 7 Pull-ups, Strict 7 Burpees Notes:   Modification for Push-Jerks will be Push-press or Shoulder Press. Strict Pull-up for as long as possible. Conditioning: 3 Attempts to establish a “fast” 400m Run Attempt 1 about 70% effort Attempt 2 about 85% effort Attempt 3 all out effort Rest about 3-4min between efforts. You will start the first 400m as soon as you are done and cleaned up from conditioning 1 (you can view the first effort as a cool down).Read more

Warm-up: Indoor Run 2×20 Squats 2×20 Jumping Lunges, 1=1 Strength: 1) Front Squat 3-3-3-3-3 then one set of 12+ 2) Weighted Step-ups 3×10 Conditioning: AMRAP 10min 3 Squat Cleans, heavy 6 Kettle Bell High Pulls 9 Toes 2 Bar Notes:   If you are a beginner you will be doing a hang power clean. Weight on the Squat Cleans should be around 80-85%Read more

Don’t forget, Paleo challenge wrap-up at 11:30am at CFLW. Potluck will start at 1:00pm. Warm-up: 200m Run Group: 2x100ft High Knees 2x100ft Butt Kickers 2x100ft Toy Soldiers 2x100ft Lateral Side Steps 2x100ft Karaoke Mobility: Leg Swings 10x Forward/Back Leg Swings 10x Side/Side Mt. Climber Stretch Pigeon Stretch Workout: 1600m Run 8:00min Rest 800m Run 4:00min Rest 400m Run 2:00 Rest 200m Run This was supposed to be Thursdays workout, obviously the snow prevented that. Yes, the warm-up is the same as Thursdays. Enjoy!Read more

Warm-up: 2×5 Wall Squat 2×10 PVC Pass Through Group: Hang Squat Snatch Drills Strength: 1) Hang Squat Snatch 2-2-2-2-2-2-2-2 2) OHS 3-3-3-3-3 then one set of 8+ Notes:   Increase weight as you go up, work up to a heavy 2 and 3 rep respectively. The 8+ will be done at 70%, aka drop set.     Conditioning: AMRAP 10min 4 Power Cleans, Heavy ~80% range 8 Wall Climbs  Read more

Warm-up: Indoor Run Drills 2x100ft High Knees 2x100ft Butt Kickers 2x100ft Toy Soldiers 2x100ft Lateral Side Steps 2x100ft Karaoke Conditioning: 8x :20/:10 Row 8x :20/:10 Russian Twists, w/Med Ball 8x :20/:10 Shuttle Run, 25′ Forward/25′ Backward 8x :20/:10 Sit-up 4min Rest 8x :20/:10 Row or Airdyne 8x :20/:10 Russian Twists, w/Med Ball 8x :20/:10 Shuttle Run, 25′ Forward/25′ Backward 8x :20/:10 Sit-upRead more