• nickpaolo

    Wednesday, August 8th

    CF Fitness A. Seated Barbell Press 3×6-8 B. EMOM x 15 Minutes Min 1: 3 Muscle Up transitions/ C2B Pullups/ Strict Pullups Min 2: 5 DB Push Presses- Heavy for 5 reps Min 3: 7 Single leg Box Squats Performance A. Push Press + Jerk 65% of push press (3+2)x3 B. EMOM x 15 Minutes

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  • 21427366_10103622270029045_6493219359664299758_o

    Tuesday, August 7th

    CF Fitness A. Overhead Squat Technique Work- 8×2- over the course of 8 working sets, adjust weight according to range of motion and proficiency B. E2MOM x 20 Minutes Min 1; 12/9 Calorie Row Min 2; 20 KB Swings Performance A. Snatch Balance 4×3- Build to a comfortable weight that allows focus...

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  • daveP

    Monday, August 6th

    CF Fitness A. Goblet Squat 5×10-12 B. 3 Rounds for Time; 8 DB Hang Cleans- moderate 8 Burpees 12 (HR) Pushups or Incline Pushups Performance A. Back Squat 70%x3x8 B. 3 Rounds for Time; 8 Hang Cleans 135/95lbs. 10 Bar-facing Burpees 12 (HR) Pushups Weightlifting A. Back Squat 70%x3x8 B. Hang Muscle...

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  • IMG_2682

    Saturday, August 4th

    CF Fitness & Performance With a partner, each team must complete 8 total rounds of; 12 Deadlifts 9 Hang Power Cleans 6 Power Jerks/ Shoulder to Overhead *One partner works at a time to complete a FULL round of the complex. The other is doing wall balls. This workout is scored by number of wall balls...

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  • 15138568_10101812184614514_4456386101343926428_o

    Friday, August 3rd

    CF Fitness A. Front Squat- Heavy 3 B. Deadlift- Heavy 3 Performance A. Clean & Jerk- 1RM B. Back Squat- 1RM

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