A. Shoulder Press 1 rep max, then 1 by 5 at 90%
B. 5 Minute AMRAP
Clean and Jerk 145/105
Rest two minutes
2 Minutes Max Effert
Double Unders
A. Shoulder Press 1 rep max, then 1 by 5 at 90%
B. 5 Minute AMRAP
Clean and Jerk 145/105
Rest two minutes
2 Minutes Max Effert
Double Unders
Happy 4th of July!! We will be open for NORMAL hours today
“Zeus”
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20″ box
75 pound Push press, 30 reps
30 calories rowed
30 Push-ups
Body Weight Back squat, 10 reps
** Please RSVP via Mindbody Online for Barbell Class!!
* 2nd Annual CFSC Chili Cook-off is Saturday January 17th, 2015 @ 12:30pm. Save the date!!
A. Work up to a 3 rep max for Thruster. Then do 2×3 @ 80% of that weight.
B. 5 minute AMRAP of:
7 Kettlebell Swings (70/53)
5 Box Jumps (24/20)
* Rest 5 minutes
C. 5 minute AMRAP of:
3 Ground to Overhead (135/95)
5 Toes to Bar
D. Barbell Club meets at 9am and 10:30am. Each session is 90 minutes