Friday 7/04/14

There will only be a 7:00am, 9:00am, and Noon Class.   CFNS 238 Row 238 Meters 59 Power Snatch 75/55 60 Burpee 59 Shoulder to Overhead 75/55 60 Pull ups 238 Double Unders There will only be a 7:00am, 9:00am, and Noon Class.

Read more
Thursday 7/03/14

Power Clean 5 sets of 3 reps @ 80% of 1 rep max Push Press 5 sets of 3 reps @ 80% of 1 rep max Note: Start at 80%. Increase every set.

Read more
Wednesday 7/02/14

3 rounds, each for time: 75m Sled Pull 90/70 75m Sandbag carry 10 Dumbbell Hang Squat Clean 40/30

Read more
Tuesday 7/01/14

Back Squat 3 set of 5 reps @ 80% of 1 rep max Snatch 4 sets of 3 reps @ 80% of 1 rep max Note: Start at 80%. Increase every set.

Read more
Monday 6/30/14

15 min AmReps Toes to bar Every drop from the bar, athletes will do 2 Muscle Ups with 5 ring dips at the top of the muscle up. You MUST come off the bar every 15 reps.

Read more
Friday 6/27/14

“USA Fútbol” For Time: 800m Run 10 Hang Clean 135/95 400m Run 15 Hang Clean 135/95 200m Run 20 Hang Clean 135/95 150m Run 25 Hang Clean 135/95 Note: Any style clean.

Read more