As a reminder, this Saturday is our CF EXP Co-Ed Throwdown!
Please note our weekend schedule, thanks!
–>Friday 9/25: 4PM ONLY, no other PM classes
–>Saturday 9/26: no 9:15 class
–>Sunday 9/27: Open gym 9:15-10:15
Please note our weekend schedule, thanks!
–>Friday 9/25: 4PM ONLY, no other PM classes
–>Saturday 9/26: no 9:15 class
–>Sunday 9/27: Open gym 9:15-10:15
Athletes competing this weekend- Wondering what to do to prepare? Here’s what we recommend to our athletes:
“Pre-Game”
1 Snatch
2 OHS
3 Power Cleans
4 HSPU
5 C2B or Reg Pull Ups
6 KBS
7 Box Jumps
x 2-3 rounds NOT for Time. Just walk through the movements with perfect form.
1 Snatch
2 OHS
3 Power Cleans
4 HSPU
5 C2B or Reg Pull Ups
6 KBS
7 Box Jumps
x 2-3 rounds NOT for Time. Just walk through the movements with perfect form.
WORKOUT OF THE DAY:
STRENGTH: Push Jerk 5.5.5.5. Building
WOD: [ Push Pull ]
8 Pull-ups
10 Wall Balls
x 10 Rds
15min Cap
L1- rx pull-ups, 20/14 to 10′
L2/M- banded, 14/10 to 9′
L3-V-row, 10/6 to 8′
Buy-Out:
A) Ultimate Abs Complex x 2 sets=
10 V-ups
10 Roll-ups
10 Double Crunches
10 Leg Lifts
10 Strict Sit-ups
B) 3 x 20sec HS hold between each set
WOD: [ Push Pull ]
8 Pull-ups
10 Wall Balls
x 10 Rds
15min Cap
L1- rx pull-ups, 20/14 to 10′
L2/M- banded, 14/10 to 9′
L3-V-row, 10/6 to 8′
Buy-Out:
A) Ultimate Abs Complex x 2 sets=
10 V-ups
10 Roll-ups
10 Double Crunches
10 Leg Lifts
10 Strict Sit-ups
B) 3 x 20sec HS hold between each set