1) Clean and Jerk
3 x 2 @ 80%
1 set 3 reps @ 55%
2) Press:
3 sets x 4 reps @ 85%
1 x 8 -12 reps @ 60%
3) With a partner, complete the
following for max reps:
6 Min Calorie Row
5 Min Burpees
4 Min Box Jump Overs (24/20)
3 Read more »
1) Front Squat:
3 sets x 4 reps @85%
1 x 8-12 reps @ 60%
2) Complete the following for time
400m run, then
21-15-9
Overhead reverse lunge (95/65)
KB Swings (24/16)
Then Run 400m Read more »
In observance of the July 4th holiday, there will be no 5:30pm class on Friday, July 3rd Or 10am class on Saturday, July 4th.
Our next Ladies Only Get Fit Bootcamp will begin Monday, July 6th! Click here for details and to register.
CF28 & CFA's Geaux Endurance has added an additional endurance class! Were now offering Read more »
1) Snatch
3 sets x 2 reps @ 80%
1 set x 3 reps @ 55%
2) Complete 4 Rounds of the following
for reps:
In 2 minuntes complete as many
reps as possible of:
4 Deadlifts (225/155)
4 Bar Over Burpees
2 Min Rest between rounds
Optional Core Work:
1 minute Hollow Hold (try Read more »
1) Pick 3 stations and rotate
through each for 3 rounds.
Complete max reps in 1 minute
at each station.
Tire flip
Atlas stone ground to over
shoulder
Rope climb
Dumbell snatch
2) Partner Hollyman With a partner
complete
30 rounds
5 wal balls (20/14lb)
3 Handstand push ups
1 Power clean (225/135lb)
**** scale Read more »
1) 3 rounds not for time:
1 rope climb or 3 Muscle Ups
20' Hanstand Walk
10 Pistols
2) 4 rounds
500m row
200m run
10 V Ups
5 walk out push ups Read more »
1) Front Squat:
3 sets x 5 reps @80%
1 x 8-12 reps @ 60%
2) Complete as many reps as possible
of the ascending ladder in 10
minutes of
3 Overhead kettlebell lunge (one
hand) (24/16kg)
2 Box Jump Overs
1 Hand Stand Push Ups
6 Overhead kettlebell lunge (one
hand)
4 Box Jump Read more »
1) Snatch
3 sets x 3 reps @ 77%
1 set x 3 reps @ 55%
2) Complete 8 Rounds for time:
5 Shoulder to Overhead(95/65LB)
5 Bar over Burpees
5 DeadLift (95/65LB)
100m Run Read more »