WU: Athletes Choice WOD: 5 rft (35 Min Timeout) 500 M med ball run 13 Body weight Deadlifts Athletes that finish before others should cheer on the others the till completion. Start conditioning as a team Conditioning: 1 Min on 1 min off Airodyne Rower Weighted step ups Tag team style Read More
21 Day Sugar Detox Zac and I have made the decision to embark on our 2nd 21 day sugar detox. Why you might ask? We seem like healthy fit individuals, but the secret we share is a love of all things junk food related. Sugar and sugar substitutes are a big downfall for us....Read More
WU:Musical medball SS: Turkish Getup Steam Rolla Give some turkish getup instruction and use Advanced Athlete for Demo. RX = 55#/35#. 1st minute =1 TG, 2nd = 2TG, 3rd = 3TG…….Athletes are encouraged to cheer others on when they get steamrolled and put KB’s away together WOD:Filthy 50 50 Box Jumps (24/20) -50 Jumping Pull-ups,...Read More
WU:1 mile BB Carry CC Mobility 45#/35# SS:PR SNATCH SS2: CC Ring Dip Instruction WOD: OV Squat and Ring Dip Inversion 10:1, 95#/55#, Kipping Ring Dips rather than bands, mod beginners to HLPU Read More
WU:800 M medball run SS:BB Burgener Snatch Grip Advanced athletes are expected to have 10 lbs plates or more on their bars. WOD: USA Wrestling WOD RX = 45#/35# with all 10 exercises at 10 reps for each partner up and down the pyramid RX+ = 65#/55# with all 10 exercises at 10 reps for...Read More
WU:Athletes choice SS: Rope Climb clinic take a quick 10 minutes for advanced Athletes show off their skills and lets get more Athletes up the rope with skill instead of strength WOD: Fight Gone Bad 3x5min rounds 1 min rest WallBall 20/14 SDHP 75/55 Box Jump 20” Push Press 75/55 Row Athletes need to be co-operative...Read More
WU: Athletes choice WOD: Partner WOD 3- 6min AMRAPS 30 cal row 30 burpee over the rower 30 push press #95/65 Back squat AMRAP with rest of time remaining Score is total number of back squats Tag team style, one partner working at a time. You may divide the work any way you want.Read More
Sarge Says to take action and complete your CFL Survey!! Take part in shaping our future!!! Burpee will be divvied out all next week for those Athletes that do not comply;) Check your email Saturday morning for a link to the CFL Survey!!! Look forward to seeing all of you at the CFL Summer...Read More
