1) Go for a 15 - 20 run or row. If you have a chance, do this during the day in the sun and nice 60 deg weather.
2) Spend 15 minutes mobilizing the hips. Read more »
1) 10 min GOAT work
2) Spend 20 min to work up to a max clean and jerk
or
3 rounds not for time:
5 muscle ups or pull up practice
6 hand stand push ups
5 pistols each leg Read more »
1) Work up to a heavy snatch in 12 min or less. Then complete 5 sets of 1 reps at 85% of today's weight.
2) Work up to a heavy clean & jerk in 12 min or less. Then complete 3 sets of 1 rep at 85% of today's weight.
3) Overhead Squat
3 x 3
(add 0 Read more »
There probably won't be many Butterfingers, M&Ms or Snickers at CFA on Halloween but there will be plenty of costumes. I've seen plenty of Facebook pictures of you guys decked out this past weekend. Put those costumes back on and come get in a WOD! Need an idea? Head to Wal-Mart and grab a super Read more »
1) Snatch:
3 sets x 3 reps @ 75% 1RM
Rest 10 secs between each rep
2) Jerk from Rack:
4 sets @ 75% clerk and jerk max
3) Bench Press
3 x 3 @ 95 -100% 3RM
(see 3RM on 10/15)
4) 3 rounds for time:
8 handstand push ups
15 chest to bar pull ups
run 400m
Read more »
1) Back Squat
3 x 3
(add 2 - 5lbs to last week's load)
2) Complete as many rounds as possible in 4 minutes of
6 x front squats (135/95)
30 x double unders
rest exactly 4 min then
3) Complete as many rounds as possible in 4 minutes of
4 x shoulder to overhead (135/95)
6 Read more »
1) 3 rounds not for time:
30 sec L sit
30 sec back bend hold
30 sec couch stretch each leg
2) 3 position snatch
Sets 1 - 2: 60% 1RM
Sets 3 - 4: 75%
3) 3 position clean
3 sets @ 70% 1 RM
4) Back Squat
3 sets x 3 reps
(add 2 -5 lbs to Read more »
We have a lot going on this weekend with the Adventure Race and CF Competition in Baton Rouge! There will be no 9am Intro or 10am regular class this Saturday. Next week, the Monday night rowing class and Thursday night Yoga class will be cancelled. Thanks for your understanding. Read more »