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Training for Wednesday, June 1st

Training for Wednesday, June 1st

Strength/Skill Front Squat 20:00 to find 2-rep max Workout of the Day 13:00 AMRAP 30 Double Unders 5 Power Cleans 155/105 10 Burpees over the


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Training for Tuesday, May 31st

Strength/Skill: 15:00 of Sled Push and Sled Drag Workout of the Day: 16:00, rotating every minute 1 :40 Ball Slams (20/15) 2 :40 Cal Bike/Row


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Training for Monday, May 30th

Memorial Day Murph! To celebrate Memorial Day, we’re only having one class today, at 9:00 AM, so everyone can come in together and tackle the


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Training for Saturday, May 28th

West Comp at 7:30am is going down!! CFWS @ 9:00am! Every Saturday is Community Saturday!! In Teams of 2: 10:00 AMRAP 1-2-3-4… Deadlift 95/65 Hang


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Training for Friday, May 27th

Strength/Skill Every other minute for 12:00 alternating between 8-12 Push Ups/Ring Push Ups :40 Plank Hold/Weighted Plank Holds Workout of the Day: 4 Rounds For


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Training for Thursday, May 26th

Strength: 5 Supersets of: 8 Single-Leg Deadlifts (4 each leg) 8 Barbell Good Mornings Focus on using the posterior chain and core stabilization Workout of


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Training for Wednesday, May 25th

Strength/Skill: Hang Squat Clean 3-3-3-2-2 Working sets starting at 60% 1RM Clean, increasing only if the squat clean is fluid Workout of the Day: 3


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Training for Tuesday, May 24th

Strength: Overhead Lunge Steps 10-10-10-10-10 (5 each leg) Focus on stability of the legs and core Workout of the Day: 36-24-12 Alternating DB Snatches 45/30 Sumo


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Training for Monday, May 23rd

Skill: Kipping Pull Up Find max set of unbroken kipping pull ups 3 additional sets with goal of at least half the reps of max


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Training for Saturday, May 21st

West Comp at 7:30am is going down!! CFWS @ 9:00am! Every Saturday is Community Saturday!! In Teams of 2: 2 Rounds: 50 Burpee Broad Jumps


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