Tuesday 10.23.2018
A. Pull Up Training Week 3: 4 Rounds of: 8 1-Arm KB Rows w. rotation (1 ct pause at top of each rep) each (at 53s of the video) 20 Banded Facepull-aparts Rest 90s between rounds B. Five Rounds for Time: 2/1 Rope Climb 15 DB Push Press (50, 30) (neutral grip) 20/17 Calorie […]
Monday 10.22.2018
A. Back Squat Clusters: 4 x 2.2.2 (15s). Rest 2:00 minutes Build to a heavy set of 2-2-2 Back Squat Cluster DEMO Warm Up: Toes to bar and front rack lunges B. “Abs of Steel” For time: Buy In: 50 Toes to Bar Then: 50 Front Rack Walking Lunges (115/75) *Every time you drop […]
Saturday 10.20.2018
A. In teams of 2 As Many Rounds as Possible in Twenty Minutes of: 20 Dumbbell Man Makers (50/30) 800 meter Run *One person works at a time. Split as needed Rx+:(Add 10/8 Ring Muscle-ups each round) L3: (40/25) L2: (35/20) L1: (25/15) B. Barbell Club Meets at 9:00am
Friday 10.19.2018
Reminder! Pre-order your new CFSC baseball tshirts today! Only $29 and come in 5 different colors! To place an order visit HERE A. Close Grip Bench Press: 3×8-10. Rest :45 seconds * add weight each set building to a moderate/heavy set of 8-10 This is 3 “working sets” Banded Pull Aparts: 3×25. Rest :45 seconds Make […]
Thursday 10.18.2018
A. Banded Conventional Deadlift: 10 x 2 @60% of Monday + Band Tension. Every :60 seconds Reset on each rep, not done touch n go Beginner: Conventional Deadlift: 5 x 5 at a moderate weight. Reset on each rep. Rest :90 sec Squat Clean: Build to Metcon weight in 3 sets x 2-3 reps per […]
Wednesday 10.17.2018
A. Touch n Go Muscle Snatch/Power Snatch: 3 x 6-8. Rest :60 seconds *Between sets make sure your medballs, rowers, and jump ropes are good to go. B. With a partner: Buy In: 2k meter Row Then, Two Rounds of: 100 Power Snatch (75/55) 100 Wallballs (20/14) Then, Cash Out: 300 Double Unders L2:(65/45),(14/10) L1:(55/35),(10/8) […]
Tuesday 10.16.2018
A. Pull Up Training Week 2: Four Rounds of: 8-10 Wide Pronated Grip Inverted Rows 6-8 Dumbbell Hammer Curls (heavy) Rest :90 seconds-2:00 minutes between rounds B. Warm Up Handstand Push Ups + Toes to bar x 2-3 sets of 5 each As Many Rounds as Possible in Twenty Minutes: 400 meter Run 15 Toes […]
Monday 10.15.2018
A. Banded Conventional Deadlift: 1 Rep Max. Rest 2:00-3:00 minutes Beginner: 5 x 5, no band. Reset on each rep working on perfect technique. Add weight only if form permits. Rest 2:00 minutes Banded Deadlift DEMO B. As Many Rounds as Possible in Twenty Minutes with a Partner: 10 Clean + Jerks (135/95) 20 Calorie […]
Saturday 10.13.2018
Join us tomorrow at 8am for the 5th annual Smyrna Firetuck Pull benefiting the Smyrna Public Safety Foundation! Action starts at 8am tomorrow and it only costs $12.50 to participate! A. “Cookie Monster” Two Rounds 39 Pull Ups 39 Box Jumps with Step Down(24/20) 39 Calories Rowed 39 Walking lunge steps w/ plate hugged (45/25) […]
Friday 10.12.2018
A. Push Press: Build to a 2 Rep Max. Rest :90 seconds -Reset on each rep B. “Roundabout” For Total Time: 21 Shoulder to Overhead (135/95) 800 meter Run Rest 2:00 minutes 15 Shoulder to Overhead (155/105) 600 meter Run Rest 2:00 minutes 9 Shoulder to Overhead (185/115) 400 meter Run Rx+:(135/95) (185/115) (205/125) L3: […]