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Beach Day: Saturday, 8.13.16.

All regularly scheduled classes are cancelled in lieu of CFCC Beach Day! For more information please see the event page here.  WORKOUT OF THE DAY: MOVEMENT PREP: As a group complete 20 synchro jumping jacks, 20 synchro air squats, 20 synchro jumping lunges CONDITIONING: In teams of 4, For time 200m bucket carry + buddy […]

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Workout of the Day: Friday, 8.12.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman or wall quad stretch x 1 min/side, banded lat stretch 1 min/side 2 Rounds: 5 circular scap pull ups/direction, 5 kip swings, 5 pause air squats, 5 jumping air squats STRENGTH: A. Clean; 80% of last weeks tough single x 2 reps EMOM x 4 minutes B. Kipping pull up/c2b/mu […]

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Workout of the Day: Thursday, 8.11.16.

WORKOUT OF THE DAY: MOVEMENT PREP: softball/lax ball to hip flexors and glutes 2 minutes, forearm mash 2 minutes, calf stretch 1 min/side 2 Rds: 10 steps x-band walk/direction, 10 banded good morning, 5 wall angels, 5 single leg glute bridge w/2 sec hold STRENGTH: A. Zercher Squat; build to a tough double in 15 […]

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Workout of the Day: Wednesday, 8.10.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Mash triceps and pecs x 4 minutes, 10 wrist lean fwd/bwd (quadruped) 1 round: 30ft lateral lunge + OH reach, 30ft inchworm, 30ft crab walk, 30ft slow bear crawl STRENGTH: A1. Pistol Practice x 30 second amrap alternating legs , x 3 sets, Rest 30 seconds A2. DB Bench Press @1211 tempo […]

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Workout of the Day: Tuesday, 8.9.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, lats and glutes 5 minutes 1 Round: 8 quadruped extension/rotation drill/side, 10 seated wall angel complex, 15 prone theraband pass throughs, 15 band pull aparts, 10 wall facing ohs w/theraband STRENGTH: A. Power Snatch w/pause in catch + OHS; (1+1) – building from 50% over 10 minutes […]

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Workout of the Day: Monday, 8.8.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman or wall quad stretch 1 min/side, foam roll lats 2 min 2 Rounds: 3 TGU Sit Ups/arm, 15 sec hollow rock, 15 sec arch rock, 5 goblet hold pause squats, 5 goblet hold lateral lunges STRENGTH: A. Back Squat @ 24×1 tempo; 65-70% x 3 reps x 3 sets […]

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Workout of the Day: Sunday, 8.7.16.

Bikes and Bells: WARM UP: Wall quad stretch (60s/side) Half split (60s/side) Banded lat stretch (60s/side) 2x: 10 wall angels 10 banded good mornings 10 scap push ups 10 pause goblet squats 30 ft spiderman + OH reach CONDITIONING: “Bike gone bad” Three rounds of: Wall-balls (20/14) Russian KB swings (24/16) Box jumps Push ups […]

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Workout of the Day: Saturday, 8.6.16.

GYMNASTICS: MOVEMENT PREP: 5 minutes of lax ball to pecs, triceps, calves and hips 1 Round: 30ft bear crawl, 30ft crab walk, 15 belt tighteners, 10 scap pull ups, 10 scap push ups, 10 hollow rocks, 10 arch rocks partner arch stretch x 20 sec/person x 1 STRENGTH: A. Kipping MU x 3-5 reps w/ […]

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Workout of the Day: Friday, 8.5.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman/wall quad stretch 1 min/side, mash lats 1 min/side 1 Round: 200m run, 30ft over/under the fence, 30ft spiderman + OH Reach, 10 sumo squat to stand STRENGTH: A. Clean; build to a heavy single in 10-12 minutes CONDITIONING: 12 minute amrap 1 Rope Climb 3 Front Squat ( 65% of max) […]

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Workout of the Day: Thursday, 8.4.16.

WORKOUT OF THE DAY: MOVEMENT PREP: softball/lax ball lats 2 minutes, forearm mash 2 minutes 2 Rds: 10 scap push ups, 10 lateral squats, 5 wall angels, 5 single leg glute bridges/side STRENGTH: A. Zercher Squat x 6.4.2., Rest 2 minutes*increasing weight every set* B. Axle Bar Deadlift x 6 reps x 3 sets, Rest […]

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