1) Power Snatch
3x2 Ascending
2) In 10 Minutes get as far as possible
18-15-12-9-6-3-6-9-12-15-18
Deadlifts(135lb)
Box Jumps (24''/20") (step down) Read more »
1) 3 and 3s
3 sets ascending
3 x Push Presses +
3 x Front Squats
2) With a partner, complete the following.
Split up reps as necessary:
100 Double unders
50 Goblet squats (24/16kg)
40 Russian Kettle Bell Swing (24/16kg)
30 Hang Power Snatch (75/55LB)
20 Hand Stand Push Ups (sub 20
HRPU)
10 Read more »
1) 2 Rounds not for time
5 Tall Box Jumps
5 Broad Jumps
20-40 sec practicing Butterfly
Pull Ups
5 Candlestick Rolls to Pistol
2) 25 Minute AMRAP
800 M Row
40 situps
800 M Run
3) 200m Light and fast sled pull Read more »
1) Front Squats
3x5 ascending
2) Step Ups
3x5 Each Leg
3) 4 Rounds
4 x Clean (full) and jerk (115/70lb)
6 x Chest to Bar Pull Ups
8 x Plate Burpee
Rest 3 Mins
3 Rounds
4 x Clean (full) and jerk (115/70lb)
6 x Chest to Bar Pull Ups
8 x Plate Burpee
Read more »
There will be No 4:30pm and 5:30pm classes Friday afternoon due to the Pineville Christmas Parade.
Tonight December 12th, CF28 will be rolling in the Pineville Christmas Parade! Line up is at 5pm and we'll begin at 7pm. If you'd like to attend there's still time to sign up at the gym!
Our CF28 Ugly Read more »
1) 3 and 3s
3 Behind the Neck Snatch Grip
Push Presses and 3 Overhead
Squats
2) 5 Rounds For Time
3 Hang Snatches (115/70)
12 Burpees Over Bar Read more »
