• 22096183_10155421420869597_4680933266240286075_o
    09/09/2018

    September 10th – 15th

    *Link to Powerbuilding & Weightlifting Programs **Link to Accessory Work Monday 9/10¬† CF Fitness A. Goblet Squat 5×10-12 B. Every 4 Minutes x 5 Sets; Bike 12/9 Calories 10 Burpees 10 DB Thrusters- moderate Performance A. Back Squat 80%x2x3, 85%x2 B. Every 4 Minutes x 5 Sets; Row 200/150M 10...

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  • 08/09/2018

    Powerbuilding & Weightlifting, Week 6

    Powerbuilding¬† Day 1 A. Back Squat 80%x2x3, 85%x2 B. Heels elevated, narrow stance Goblet/ Front Squat 2×6-8, 1XAMQRP (-15%) *rest no more than 90 seconds b/t sets C. Suitcase Carry Walking Lunge 3×20 -heavy but sustainable for 20 steps. -Increase weight from last week. D. Back Raises 4-5×8-10,...

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  • jim1
    02/09/2018

    September 3rd – September 8th

    *Powerbuilding & Weightlifting Programs **Accessory Work Monday 9/3 Week 5 CF Fitness A. Goblet Squat 5×10-12 B. For Time: 8 Wall Balls 4 DB Hang Clean & Press 10 Wall Balls 5 DB Hang Clean & Press 12 Wall Balls 6 DB Hang Clean & Press 14 Wall Balls 7 DB Hang Clean & Press

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  • 02/09/2018

    Week 5

    Week 5 Powerbuilding Day1 A. Back Squat 75%x2x3, 80%x2x2 B. Heels elevated, narrow stance Goblet/ Front Squat 2×8-10, 1XAMQRP(-15%) *rest no more than 60 seconds b/t sets C. Suitcase Carry Walking Lunge 3×20 -heavy but sustainable for 20 steps, try to increase load from last week. Rest 60 seconds....

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  • IMG_0556 (2)
    26/08/2018

    August 27th – September 1st

    *Link to Accessory Work **Powerbuilding & Weightlifting Programs Monday 8/27 Week 4 CF Fitness A. Goblet Squat Proficiency Test– complete 25 goblet squats, using 50% of your bodyweight @30X1- tempo. Inability to maintain tempo, range of motion, or position FOR ANY REASON, will pinpoint individual...

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