A. STRENGTH (Day 3/Week 5) Reverse Hyper (Light Weight) – 3 x 15 -Super set w/Hollow Rocks Hollow Rocks – 3 x 20 Dumbbell Alternating Press – 3 x 10 (20 reps total) “Go to failure” Close Grip Bench – 3 x 12 “Go to failure” Bentover Rows – 2 x 15 Reverse Curls...Read More
Announcements -Starting May 7th CFP will be adding an additional 8am class for Tuesdays and Thursdays. -Memorial Day Murph is just around the corner. On May 27th CFP will honor Medal of Honor hero Michael Murphy as well as all of our veterans past and present. CFP will be raising money for the Wounded...Read More
Is 4 too many? 5:30 INTERMEDIATE KB A. 3 RDS 10 DBL KB DL 5R/L See Saw Press (Double KB rack position and alternate arms pressing) Rest 60 sec. B. 40 RDS 15 sec. on/off 1-Hand Swing alternate hands each round use 1-bell heavier than snatch C. 6 Minutes 1st Minute – KB overhead...Read More
A. Speed/Agility 5 x Sets – 10 x Lateral Bounds @ 28inch/24inch w/1 Min Rest 5 x Sets – 10 x Box Jump Rebounds @ 28inch/24inch w/1 Min Rest B. STRENGTH (Day 2/Week 5) Clean & Jerk – 5 x 1 Behind the neck Push Press – 3 x 5 Clean Pulls – 3 x...Read More
Announcements -Starting May 7th CFP will be adding an additional 8am class for Tuesdays and Thursdays. -Memorial Day Murph is just around the corner. On May 27th CFP will honor Medal of Honor hero Michael Murphy as well as all of our veterans past and present. CFP will be raising money for the Wounded...Read More
http://www.youtube.com/watch?v=GWT-xh-vBow A. STRENGTH (DAY 1/Week 5) Strict Press – 3 x 10 Bench Press – 3 x 12 Bentover Rows (Reverse Grip)– 2 x 15 Straightbar Curls – 2 x 10 Back Squats – 3 x 10 Pull-overs – 1 x 20 RDL – 1 x 15 Pull-overs – 1 x 20 Stationary weighted...Read More
Announcements -Starting May 7th CFP will be adding an additional 8am class for Tuesdays and Thursdays. -Memorial Day Murph is just around the corner. On May 27th CFP will honor Medal of Honor hero Michael Murphy as well as all of our veterans past and present. CFP will be raising money for the Wounded...Read More
Fitness – Performance – Sport A. Klepto 4 Rounds AFAP 27 x Box jumps @ 24inch/20inch 20 x Burpees 11 x Squat Cleans @ 145lb/100lb Scale accordingly -Post results under comments Read More
A. STRENGTH (Day 5/Week ) SOTS Press – 3 x 10 Incline Bench Press – 3 x 12 Bentover Rows (Reverse grip) – 2 x 15 Alternating DB Curls – 2 x 20 (10 each) Back Squat – Work up to a heavy 6 rep Pull-overs – 1 x 20 RDL – 1 x 15 ...Read More
Kettlebells + Moustaches = Strength 10:00AM KETTLEBELL CLASS A. 3 CLEAN & PRESS LADDERS Start with 1R/L C&P and ladder reps up to 5R/5L Do same amount of reps of pull-ups between rungs of C&P B. 5 RDS 5 R/L Snatch Rest 30-60 sec between roundsRead More
