Let's continue the community support!

Since the Saturday meet up with VA Runner went so well, we are arranging more of these community workouts. Some will be here at CFW, and some will be at VA Runner. Please stay tuned for those dates coming soon. It was a lot of fun, and I hope that we can get some of you to come out like last Saturday in support. I’ll keep you posted.

5 November 2013

4 rounds

***30 second sprint in between each exercise followed by 20 seconds rest

30 sec hollow rock to supermen

30 sec walking plank

30 sec V-ups

30 sec mountain climbers

Wednesday, June 7th

Strength: Deadlift, 1RM

After last cycle we will be testing our 1RM today.

5RFT (10 min cap) 10 Hang Power Snatch 75/55 | 45/35 | Hang Cleans 10 Box Jump Overs 24″/20″ | Step Overs | Shorter Box

Workout – a short couplet combining a hinging movement that we should be plenty primed for. There should be no reason to not go unbroken for all 5 rounds of snatches, so scale accordingly and keep up the pace on the BJOs.