Posted: December 30, 2014 in Uncategorized
Happy Birthday to CFMS Athlete "Little T"!!! :)

 

September 4 2014

Posted: September 4, 2014 in Uncategorized

Find a new Push Press 1 rep max

then…

10 rounds for time:

5 Power snatches

100 Meter sprint

post time completed

Finisher  50 Russian Kettlebell twists

September 3 2014

Posted: September 3, 2014 in Uncategorized

Find a new Back Squat 1 rep max

then…

Complete as many rounds as possible in 10 minutes

7 Front Squats (use 2/3% of your Front Squat 1 rep max from August 5th)

7 Chest to bar pull ups

Finisher

Pistol practice

 

Sept 2 2014

Posted: September 1, 2014 in Uncategorized

Power Clean Mechanics

then…

Kendall’s Birthday chipper!!!

For time:

Run 1 mile

33 Wall Balls, 20/14 lbs

33 Box Jumps, 24/20 inch box

33 Burpees

33 Power Cleans 115/80 pounds

post time completed

August 29 2014

Posted: August 29, 2014 in Uncategorized

Squat Clean Mechanics

then…

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

August 28 2014

Posted: August 28, 2014 in Uncategorized

Establish a new Thruster 1 rep max

then…

Five rounds for time of:

155/105 pound Power clean 5 reps

10 Burpee pull-ups

Post time completed.

August 26 2014

Posted: August 26, 2014 in Uncategorized

Shoulder Press 5-3-5

75% 80% 85%

then…

Amrap 12

10 Kettlebell Swings 70/53 pounds

15 Wall Balls  20/14 pounds

20 Unbroken Double Unders

post rounds completed