Tuesday 08072012

Double bells…

New Oly and Kettlebell classes start today.  If you’re planning on following the Oly program you may follow this LINK  and get the the entire month of programming.  Athletes may use the level 1 Oly class (In the warehouse space) to warm-up for the level 2 class at 6:30 pm.  Any questions or concerns can be directed towards Matt at [email protected]  

A.  Back Squats – 3 x 8 w/90 Sec 

B.  TGU – 3 x 3 (R/L) Heavy 


400M Run 

40 x Squats 

30 x Sit-ups 

20 x Push-ups 

10 x Pull-ups 

5 x Burpees 

Rest 3 minutes and repeat for a total of 2 rounds.  Advance athletes perform for 3 rounds.   

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13 Responses
  1. Shawn

    FUN workout but still having the suck factor, especially with having to chew the humid air right now.

    WOD: 18:09 w/ C2B & HRPU, pretty happy with my splits overall.

  2. Amy

    Back Squats 3X8 @ 95
    TGU 3X3 @ pink and last round green
    WOD: 15:43 – blue banded pull-ups that’s a 1st!!!
    The 1st round was 6:20 –my baseline workout back in Oct was 8:43!! Whoop whoop!

  3. Angela

    1st round was 5:54 using the blue band. Sept. last year, my time was 7:28 using the black band. I’ll take it!

  4. Jen Brickley

    Back squat 105/115/155 feeling wobbly today

    WOD: blue band, 5:44, 14:40, 24:02. Haven’t ever done this one, really liked it tho!

  5. Bob

    Oly Class- I like the new lifting program
    BS 3×8 185, 195, 205

    3/15/2012- Practically passed out after first round of squats
    8/07/2012- 5:35, 14:30, 24:05
    What a difference eh Matt?
    Thanks to all the great Coaches at CFP couldn’t do it without y’all

  6. jen

    KB class: 4 rounds of 10 double 1 pood KB deadlift burpees, farmer carry, 10 R/L step ups on 24”box, then 10 minutes of 15 on/15 off 12 kg snatches. Good stuff!

  7. Jim Sorum

    8X300m w/2 min rest:
    1:15, 1:16, 1:16, 1:18, 1:24, 1:30, 1:34, 1:16
    was having some discomfort in my right side so took it somewhat easy

    3 rounds
    400m run
    40 squats
    30 shoulder press 10lbs
    20 bench press 10lbs
    10 jumping pullups
    5 squat jumps
    18:20, or so. not positive on the time