Eat, sleep, eat, sleep. Repeat as long as possible.
This years Christmas party will be held on December 20th, at 8pm. The location is Georgios Family Restaurant in Montclair. In the past years we’ve had a great time here as Arthur has set us up with a complimentary wine tasting and our own menu! We will have the sign-up sheet starting December 1st for this. Mark your calendars, I’d love to see everyone there!!
50 double unders
3 bar muscle ups
40 double unders
4 bar muscle ups
30 double unders
5 bar muscle ups
20 double unders
6 Bar muscle ups
Lots of people have been interested in the upcoming nutrition challenge coming up. Here at some teaser details for you
This is going to be a PARTNER CHALLENGE!! What better way to be accountable than to have a buddy, friend, wife, husband, kid or COACH to be your partner.
January 5th-February 7th
Cost $25/person $40 per 2-person team
Custom Fit meals is our title sponsor and will be kicking us off with a seminar. Max Muscle will also be involved with some body fat readings and nutritional and supplement support.
Super simple point system to keep yourself accountable for the 30 days.
Go all in for 2015 guys!!
Push Press 1RM
10 Thrusters (95, 65)
20 KB Swings (53,35)
Thanksgiving Schedule is:
Weds 6am, 9:30am, 3:30pm, 4:30, 5:30. No 6:30 or 7:30
Thursday is closed
Friday 10 and 11am
Saturday/Sunday regular schedule
Back Squat 1Rm
10 hand power cleans/jerks
10 Ring Dips
10 Box Jumps
Partners of 2
AMRAP 25 Minutes
The athlete that begins the 20 reps must complete the 20 reps and you must switch each exercise. Example Round 1 – Partner 1 does wallball, situps, Pullups, squats and Partner 2 does KB Swings, jumping lunges, ring dips. Round 2 would then switch with partner 2 starting with the wallball etc…
20 Wall-ball (20/14)
20 KB Swings (53/35)
20 Jumping Lunges
20 Ring Dips 20 Squats
@ minutes 10 and 15both teammates run 400m
Errrybody knows Tony T.C Combs. He’s the dad of the cutest kid in the world, Wes. Dude goes hard in the paint every time he’s here. He’s also come a long way. Tony is in his fourth year at CFW and has been a part of almost every event, challenge and seminar. Although I’m not convinced he says he drives a desk for a job but I’m pretty sire he’s a spy. He just has that look, you know? That “I’m a spy, bro” look. Track this dude down if you want a great partner and want to go HAM.
**If you are a new athlete (with-in 3 months) please ask a coach how to scale this workout. For you it is able to be broken up into sets, numbers scaled or bands added.
How important is today in your fitness? Could go both ways actually. There aren’t many times I will tell you to take a rest day but, if you’re new sometimes you don’t know to do that at all. Most weeks of programming there is a day or two days that have just strength or a strength and some core work. Basically, a day that isn’t a crushing workout. These days are built in for well, strength first of all but, also recovery. You can attend these days for the strength and the recovery or you can take these days as rest days. Either way, the point being that you NEED to average in a rest day in your week of training. If you’re new then you can average in more than one. These days allow you to recharge for the next raining day. More fitness is not better fitness.
3x3x3x3x3 @ 85% of 1Rm
Finish with 100 Banded pull-aparts
3×15 Rear deltoid seated dumbbell fly
Stay away from moving the SDHP with your arms! It is a typical core to extremity movement which means the power begins with pushing off the ground and moving the bar to it’s destination with the hips and legs. Focus on this!
3x3x3x3x3 @ 85% of 1RM
Howie frequents the 6am most of the time but you may find him in an random evening class and most definitely on Saturday and Sunday. Howie has a great life story. He’s been into a lot of things that have made him the man he is today. He also has one of the best attitudes and outlooks on life. He does stay fit for himself but, just like everything else he does he stays fit to set the example for his family and people that are drawn to follow him. If you think you can beat him to an introduction do so, it may be the best five or ten minutes you spend that day.
For 20 minutes
As a cluster.
1 Power clean, 1 Hang Squat clean and 1 Jerk. As heavy as possible to complete all three
21, 15 and 9
Power Cleans (135, 95)
Bar facing burpees
Finish the day with 100 seated banded hamstring curls and GM’s