• IMG_2748
    14/10/2018

    October 15th – 20th

    Link to Powerbuilding & Weightlifting Programs Monday 10/15 Week 11 CF Fitness A. Goblet Squat- 5×8-10 *aim to go heavier than last week B. 3 Rounds for Time; 7 DB Thrusters -moderate to heavy for 7 reps 14 Jumping C2B Pullups or Jumping Pullups 15 Calorie Bike (Female; 12 cal) Performance...

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  • 14/10/2018

    Powerbuilding & Weightlifting- Week 11

    Powerbuilding Day 1 A. Pause Back Squat- Heavy Single B. Front Squat 2×4-6, 1XAMQRP(-20%) C. Reverse Lunge 3×10 -heavy but sustainable for 10 steps (5/leg). -Increase weight from last week. You may use a bar on your back if needed. D. Back Raises 4-5×8-10, rest no more than 90 seconds...

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  • IMG_2742
    08/10/2018

    October 8th – 13th

    *Link to Powerbuilding & Weightlifting Programs **Link to Accessory Work Monday 10/8 Week 10 CF Fitness Fundraiser for BrodyStrong; With a Partner, and only one person working at a time: 6x 200M Run Relay 50 Burpee Box Jumps 24/20in 100 Pullups 150 Medicine Ball Situps 200 Jumping Lunges 250 Calorie...

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  • 08/10/2018

    Powerbuilding & Weightlifting- Week 10

    Powerbuilding  Day1 A. Back Squat- 3×2 *one of these sets should be at (or above) your heavy 2 from last week. B. Front Squat 2×5-7, 1XAMQRP(-20%) *if you did NOT make 7 reps in the first two sets last week or the week before, don’t add weight. Aim for more reps in the AMQRP set

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  • IMG_2647
    30/09/2018

    October 1st – October 7th

    October Mini Clinic –Gymnastics– Sunday, October 7th @10AM! CLICK HERE FOR MORE INFO… *Link to Powerbuilding & Weightlifting Programs **Link to Accessory Work Monday 10/1 Week 9 CF Fitness A. Goblet Squat 5×8-10 *use a load that is as close as possible (if not, more) than 50%...

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