1) Row 1000m at easy pace
2) Hold an over head squat for 90 seconds total (45/35lb)
3) Overhead Squat Mobility
4) 3 sets of 6 box jumps (30/24") Read more »
We will be unloading equipment on Friday morning at around 7:30 - 8am. We can use all the help we can get if you are available!
The gym will be closed on Saturday and Monday (Labor Day). There will be no 5am class on Friday.
Bring your friends out to watch Battle of the Fittest Read more »
We will be loading up equipment to bring to the Coliseum at 5pm on Thursday at both CFA and CF28. We will load Thursday and unload on Friday morning at 8am. We can use all the help we can get if you are available at either of these times!
The gym will be closed on Read more »
1) 3 rounds not for time:
3 muscle ups
30 sec L hang from bar
30 double unders
2) 3 behind the neck snatch grip push press + 3 overhead squats
3 sets heavy as possible
3) 8 rounds:
30 sec max rep snatch (full) (155/95lb)
30 sec rest
I would like you to get no less than Read more »
We will be loading up equipment to bring to the Coliseum at 5pm on Thursday at both CFA and CF28. We will load Thursday and unload on Friday. We can use all the help we can get if you are available Thursday!
A separate workout will be posted on Thursday and Friday for those of Read more »
Click here for Battle of the Fittest Schedule and Standards.
Click here for WOD 1 Heat Schedule
Click here for WOD 2 - 4 Heat Schedule
Click here for Kids Heat Schedule. Read more »
1) Test:
1 RM Weighted Pull Up
Set 1: 5+ reps body weight
Set 2: 50% potential max
Set 3: 75%
Set 4: 85 - 90%
Set 5: 95% - 100%+
Set 6: 1RM
2) Start a 20m clock. Complete
5 deficit handstand push ups on the odd minutes for all 20 min, 2 weighted pull ups Read more »
A separate workout will be posted on Thursday and Friday for those of you competing in Battle of the Fittest. It will be light and restorative to get you ready for Saturday.
The gym will be closed on Saturday and Monday (Labor Day).
1) Spend 10 minutes working up to a heavy clean & jerk.
2) Power Read more »
1) Spend 10 minutes building up to a heavy snatch.
2) Every minute on the minute for 6 rounds complete
2 x snatch @70% of weight from part 1
3) 8 rounds for time:
8 push ups (hand release)
8 goblet squats (24/16kg)
10 min time cap
Rx+: 4 x hand stand push ups in place of regular Read more »
1) 3 rds not for time
35 sec L sit
10' hand stand walk
5 pistols
2) Spend 10 minutes working up to a heavy clean and jerk.
3) Back Squat
5 reps @ 80%
3 reps @ 85 - 90%
1 rep @ 90 - 95%
4) Partner 1 completes
10 x clean and jerks (155/1055lb) (power of Read more »