Movement Warm-up Set -Line Drills -Junk Yard Dog -Snatch Progressions A. 20 Minutes of Snatch work This doesn’t mean you’re attempting a heavy 1 rep max. Work on Technique and any area you are inadequate at. B. Perform AFAP 30 x Squat Snatches @ 135lb/95lb If you don’t have the flexibility to receive the...Read More
Movement Warm-up Set Line Drills 2 x Sets NFT 10 x Shoulder Touches or 20 second Handstand hold 10 x Kettlebell Cleans + Press A. Atlas Stone Work (Carries, Deadlifts, Ground to Shoulder) B. 3 Rounds AFAP: 10 x TGU (5/5) Go Heavy! 30 x Sit-ups (Advance 15 GHD Sit-ups) 20 x Box jumps...Read More
Movement Warm-up Set 3 x Sets NFT 10 x Kettlebell Snatches (5/5) 10 x Wallballs 10 x Strict Pull-ups A. Pull-up Progressions B. With a Partner Alternate rounds: 6 Rounds AFAP: 400M Row 21 x Thrusters @ 65lb/45lb 15 x Pull-ups C. 3 x 15 GHD sit-ups -Post results under comments Read More
CFP – Olympic Weightlifting Class Description Whether you just want to brush up on your Olympic lifts for an upcoming Cross-fit competition, or you want to train through a full 12-week program, CFP’s Olympic Weightlifting class can meet your needs. The main focus of the class will be to teach the Olympic lifts to the...Read More
Movement Warm-up Set 2 x Sets NFT 10 x GHD sit-ups 1 x <-> Handstand walk 10 x Supermans 10 x Kettlebell swings (Russian) A. 20 Minute AMRAP Kettlebell Swings Wallballs Toes to Bar Hand release Push-ups -There is no rep scheme to any of the movements. Perform until failure or when you start...Read More
Movement Warm-up Set 3 x Sets NFT 10 x Push-ups 10 x Jumping Pull-ups 30 x Mountain Climbers A. Lynn 5 x Rounds for MAX REPS Body weight bench Pull-ups There is no time limit to this workout. Rest as needed between rounds and sets. If you start tearing during the pull-ups, STOP what you...Read More
Movement Warm-up Set 2 x Sets NFT 10 x Shoulder Touches 20-30 x Double unders 10 x Jumping Lunges A. 10 Rounds AFAP 5 x HSPU 20 x Squats 30 x Double unders -Post results under comments Read More
Movement Warm-up Set 2 x Sets NFT 200M Row 10 x SDHP 10 x Burpees 10 Minutes of skill work: Kipping Pull-ups, Kipping HSPU, Kipping ring dips A. 3 x 8 weighted Pull-ups w/90 sec rest (supinated grip) B. 4 x 500m Row w/ work:rest @ 1:1 -Post results under comments Read More
Movement Warm-up Set 1 x Set @ 65% 500M Row 40 x Squats 30 x Sit-ups 20 x Push-ups 10 x Pull-ups 5 x Burpees A. Wittman 7 Rounds AFAP: 15 x Kettlebell swings @ 1.5/1 pood 15 x Power Clean @ 95lb/65lb 15 x Box jumps @ 24inch/20inch -Post results under comments Read More
Olympic Hour with Nic Scudamore tonight @ 6:30pm Kids Class @ 6:30pm in the progression room! Movement Warm-up Set 3 x Sets NFT 20-30 x Double unders or attempts “no singles” 10 x PVC Pass through 10 x OHS w/ PVC 2 x <-> High knees A. 15-20 Minute period to work up to...Read More
