• LWC
    19/06/2018

    Sports Performance Weightlifting

    Why Teenage Athletes Need Weightlifting Over Sports-Specific Strength & Conditioning; Learn to lift, learn to move.   The answer to that is simple. Most teenagers aren’t strong, and they don’t know how to move. This is not saying that learning to snatch, and clean & jerk will make an...

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  • 19642552_10211085326986835_117478046344107140_n
    17/06/2018

    June 18th – 23rd

    Monday 6/18, Week 6 Warm Up-  Bike 3 Minutes- steady Then; 2 Sets Spiderman Stretch Counter- balance Squat x8-10 YTW’s x 6 each SL Front foot elevated split squat x6/leg CF Fitness A. Goblet Squat 4×12-15 B. 4 Rounds For Time; Run 200M 8 DB Snatches- moderate 12 Goblet or bodyweight squats...

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  • bigclass
    10/06/2018

    June 11th – 16th

    ***Open Gym on Thursday 6/14 will once again have to be moved to 9AM, and finishing up at 10AM. We apologize for any inconvenience. Monday 6/11, Week 5 Warm Up-  Bike 3 Minutes- steady Then; 2 Sets Spiderman Stretch Counter- balance Squat x8-10 YTW’s x 6 each SL Front foot elevated split squat...

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  • comp
    08/06/2018

    Saturday, June 9th

    CF Fitness & Performance 5 Min AMRAP: 6 Power Snatches 95/65lbs. or DB Snatches- moderate to heavy 12 Jumping Lunges, or reverse lunges at bodyweight Rest 2 Min 5 Min AMRAP: Row or Bike for Calories (Choose whichever one you DIDN’T do this week within the training. We rowed on Monday, and biked...

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  • rahul1
    07/06/2018

    Friday, June 8th

    Warm Up; Bike 3 Minutes- steady pace + 2 Rounds; Hollow Rock/ Hold x 10-20 reps/seconds YTW’s x6 each Samson Stretch SL Front foot elevated split squat x6/ leg CF Fitness A. Deadlift- Heavy 8 B. 12 Minute AMRAP; 3 Deadlifts or 5 KB Deadlifts- use a moderate load which you can perform with good...

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