• gwenback
    27/12/2017

    Thursday, December 28th

    Warm Up- 2 Minutes Bike or Row- steady pace Then, 2 Sets; Bottom’s up KB Press x6/ arm Kipping Swing x8 Hollow Hold x10-15 seconds Push Press x6-8 CF Fitness A. Hang Power Clean- Build to a heavy set of 5 B. Push Press 2×6-8 -Try to increase the loading from 12/21 by 5lbs. C.

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  • FullSizeRender (12)
    27/12/2017

    Wednesday, December 27th

    Testing Continued… Warm Up- 2 Sets; 1 Minute DU Practice 30 second Shoulder Hang from Cage Kneeling BTN Snatch Grip Press x8 Samson Stretch Duck Walk CF Fitness A. Overhead Squat- Build to a heavy single B. 5 Sets; 1 Minute Row for Meters Rest 2:45 *DO NOT start with a max effort pace! Your

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  • 22096183_10155421420869597_4680933266240286075_o
    26/12/2017

    Tuesday, December 26th

    Week 5 (Testing) Warm Up- 1 Set Bike or Row 2 Minutes- steady pace Spiderman Stretch Counter- balance Squat x8-10 SL Glute Bridge x6/side CF Fitness A. Romanian Deadlift 2×6- Warm up to a set of 6 reps that is challenging, but where you are able to maintain good technique, and complete BOTH sets...

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  • burpee
    21/12/2017

    Holiday Schedule and Events

    Schedule Modification for Christmas & New Years; Sunday, Dec. 24th– Normal Open Gym Monday, Dec. 25th– Closed Tuesday, Dec. 26th- Sunday, Dec. 31st– Normal schedule Monday, Jan. 1– Closed Tuesday, Jan 2nd– Back to normal!  ***Any weightlifting programming that was missed...

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  • daveP
    17/12/2017

    December 18th – 23rd

    Monday 12/18, Week 4 Warm Up- 1 Set Bike or Row 2 Minutes- steady pace Spiderman Stretch Counter- balance Squat x8-10 SL Glute Bridge x6/side CF Fitness A. Romanian Deadlift 4×6- Warm up to a set of 6 reps that is challenging, but where you are able to maintain good technique, and complete ALL sets...

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