• 21427366_10103622270029045_6493219359664299758_o
    06/08/2018

    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
    05/08/2018

    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
    03/08/2018

    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
    02/08/2018

    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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  • mattp
    01/08/2018

    Thursday, August 2nd

    CF Fitness A. 15 Minutes- Mobility work based on priority B. EMOM x18 Minutes Min 1: 7 DB Push Presses- Heavy for 7 reps Min 2: 8 NPU Burpee Box Jumps- modify height where necessary Min 3: 9 KB Cleans- these should feel heavy Performance A. 15 Minutes- Mobility work based on priority B. EMOM

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