• 12/12/2018

    Intensity and Junk

    A recent article that was shared to the group discussed the importance of intensity as it relates to achieving fitness goals. In a recent discussion with a gym member, we talked about the misunderstood approach to most fitness (and nutrition) programs. The most common thought process is to ADD, when...

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  • 12672110_10153738927504597_1782685348631147251_o
    09/12/2018

    December 10th – 15th

    Link to Powerbuilding & Weightlifting Programs Link to Accessory Work Monday 12/10/18 Week 7 CF Fitness A1; Press + Push Press (2+4), Rest 20 sec A2; Single Arm DB Row x8-10 Rest 2 Min x4 Sets B. E2MOMx 14 Minutes 3 Deadlifts -moderate to heavy 4 DB Push Presses -heavy 10/7 Calorie Row Performance...

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  • 09/12/2018

    Powerbuilding & Weightlifting Week 7

    Powerbuilding¬† Day1 A. Push Press 85%x2x4 B. Dips 4×8-10 *add weight if possible C. Back Squat 80%x5 x3, 1xAMQRP Day 2 A. Bench Press- 78%x8-10×3, 1xAMQRP B. Pullups 6×5- Use added weight if possible. Try to increase weight from last week ONLY if you hit full volume across ALL working...

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  • dave (2)
    02/12/2018

    December 3rd – December 8th

    ***If you are going to be ordering apparel, ALL orders NEED to be in by FRIDAY, DECEMBER 7th! Click Here to order yours! *Link to Powerbuilding & Weightlifting Programs *Link to Strength Accessory Work Monday 12/3/18 Week 6 CF Fitness A1; Press + Push Press (3+4), Rest 20 sec A2; Single Arm DB Row...

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  • 02/12/2018

    Powerbuilding & Weightlifting Week 6

    Powerbuilding Day1 A. Incline Bench Press Build to a heavy set of 4, then 90%x4x4 B. Dips 4×10-12 *add weight OR set volume if possible C. Back Squat 74-79%x5x4, 1xAMQRP D. Straight Leg Deadlift 3×8-10 Try to increase weight from week 4 Day 2 A. Press- Build to a heavy set of 4, then 90%x4x4...

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