Monthly Archives: August 2012

Choose Your Girl click here to pick one of the CF benchmark girls. When you come in to the gym, simply tell your coach which girl you’re going to take on, warmup, and get to work. This is your opportunity … Continue reading →

The 1pm afternoon class is cancelled today guys. Sorry for any inconvenience. Open gym @ 6PM Olympic lifting @ 7PM Clean deadlift 5×3 (fast) Clean pull  5×3 Tall clean 5×3 60 seconds rest all exercises Split jerk from the rack … Continue reading →

Tomorrows afternoon class is cancelled, apologies for any inconvenience. Strength 12 minutes to establish a 1RM Snatch Drop. -then- 1a) 3XME T2B – rest 45 sec. 1b) 3XME HSPU – kipping is allowed, rest 45 sec. 1c) 3X20 KBS – … Continue reading →

Tuesday 4X8 Back Squats @ 80% – rest 2 minutes. *The Back Squats are based off of YOUR THREE REP MAX. -then- 3 rounds for time of: 9 Front Squats 85/60 (L1-50/30) 12 Strict Pullups 50 Double-Unders

“Team Angie” teams of two , only one working at any time 100 pull ups 100 push ups 100 sit ups 100 squats finish with 10 shuttle sprints(5 each)

L1- 5×3 hang power snatch from above the knee L2- 15 minutes to practice (or test if proficient) the 3 Position Snatch (high to low). -then- 1 minute ME Slapping Pushups (L1 – push ups) -rest 1 minute 8 minute … Continue reading →

L1- 5×3 Front squats L2 5X3 Pause Front Squats (3 seconds at bottom) – heaviest possible, rest 90 sec. -then- 4 rounds for time of: 6 Box Jumps 30/24 (L1-24/20) 12 C2B Pullups   24 OHS 30/20 (L1-12 reps of … Continue reading →

7X2 Heaving Snatch Balance – heaviest possible, rest 45 sec. -then- 20 minutes to complete (not for time)… 5 rounds of: -ME HSPU (regionals standard) L1-push ups -8 Seated Shoulder Press: Heavy -8 low bar back squat: Heavy