Archives

Warm-up & Mobility: 15 Minutes Strength: EMOM 10 Min Power Snatch – climb 10/5 each round, when you miss back off 10-15 lbs and finish EMOM Conditioning: For time: Run 400m 50 Wallball [...]

Warm-up & Mobility: 15 Minutes Skill: Pull up, Chest to Bar and Muscle Up (bar & ring) review and check-in. Many of the CFJC athletes have pull up/MUs for their goals… Where you [...]

Warm-up & Mobility: 15 Minutes Strength: Pause Bench – 1 RM max test or Push-Press 1 RM test Conditioning: “Helen” 3 rounds for time (Rx is ON) of – 400m Run 21 KB [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 20 min to work up and skill – focusing on the transition from the knee to power position. Climb to something heavy to feel where the pull and [...]

Warm-up & Mobility: 15 Minutes Strength: Squat  – work to a find your new 1 RM (Beginners should hit a heavy 3 or 5) Conditioning: 7 min AMRAP (optional, take the time to hit your 1RM) [...]

Warm-up & Mobility: 15 Minutes Strength: Power Clean to heavy double Conditioning: EMOM 12 min – Even minutes: 12 UB KB Swings (32/24k), Odd minutes: 12-14 push-ups. Rest 2 minutes [...]

Warm-up & Mobility: 15 Minutes Conditioning: 3 rounds for time (RX is on): 400 Meter Run 30 Box Jumps (24/20) 15 Push Jerk (115/75) Click here to sign up for today’s class.

Warm-up & Mobility: 15 Minutes Strength: Hang Clean – work to a “above the knee” double. Speed and form over weight! Conditioning: AMRAP 15 Min of – 20m Farmer’s carry 10 Lunge with BB [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift 3@60%, 3@70%, 3@75% – working percentages off 3RM. 1RM day will be Halloween (in costume of course!) Conditioning: “It Takes [...]

Warm-up & Mobility: 15 Minutes Strength: Hang Snatch – warm up to 70% of your 1RM Conditioning: On the Minute x 15: 2 Power Snatch (70%) 7 Burpees over bar* *both feet must go over the [...]