Strength: Bench Press 4×2 at 88-92% of 1RM Bench Press – we have a little bit of wiggle room, but all 4 sets should be challenging and there shouldn’t be a dramatic difference if we build on our sets. Conditioning:… Read more »
Strength: Front Squat 4×4 Building from 60-75% 1 Rep at 53X1 1 Rep at 5XX1 2 Reps at normal Tempo Today’s squats will have 3 different tempos. First rep will be performed with a 5 second negative and a 3… Read more »
Come join us for Open Gym from 1000-1200!
*Today is the CFW Fall Competition! No classes will run today, good luck to those competing, and please come out and cheer your friends and CFW Family on as they attack the workouts!*
Conditioning: For time: Run, 1 mi 50 Single Dumbbell Hang Clean & Jerks, 50/35 lbs 40 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in 30 Kettlebell Swings, 70/53 lbs 20 Burpee Box Jump Overs No time cap for the workout but… Read more »
Weightlifting: 4 rounds for quality of: 2 Drop Snatches 2 Snatch Balances 2 Overhead Squats Weightlifting: Our target percentages about 55-60%, however this will vary based on comfort and mobility dropping into the squat. Our goal is to quickly drop… Read more »
Coach Bill’s Skill Day: 3 rounds for quality of: 6/side Kettlebell Windmills & Wall Facing Handstand Hold, 30 secs Rest 2 mins Gymnastic Strength today is brought to you by Coach Bill. Introducing the Kettlebell Windmill (3×6/side, 12 total) for… Read more »
Weightlifting: 5 rounds for quality of: 2 Clean Lift Offs 2 Clean Pulls 1 Power Clean building from 55-70% Weightlifting: Lift off = to the knees, ensure torso position stays throughout the rep, drive through quads and glutes not hamstrings…. Read more »
Strength: Back Squat 1×8 at 60% 1RM Back Squat 1×8 at 60% 1RM Back Squat 1×6 at 70% 1RM Back Squat 1×6 at 70% 1RM Back Squat 1×4 at 80% 1RM Strength: Our percentages are a touch lower than we… Read more »
Hero WOD: “Devil Dogs” For Time Buy In – 26 Burpee Pull Ups Then 8RFT 13 Hang Power Cleans 95/65 13 Push Ups 13 Box Jumps 24″/20″ 13 Kettlebell swings 53/35 Then Cash Out – 2021 Meter Run For the… Read more »
Weightlifting: 5 sets: 1 Snatch Liftoff, 1 Snatch Pull, 1 Squat Snatch (Build from 60% to a heavy)
Today we will be spending 15-20 minutes working on breaking down the lift from the bottom up and then tieing it into a full snatch. For the liftoff, we want to ensure that we pull the slack out of the bar, shoulders tight but arms loose and drive with our legs down into the ground through the middle of our foot. We should see no torso movement here. We will follow that by completing the second portion, passing the knees, pulling our chest tall and getting vertical extension. Finally we will complete the snatch, catching as low as possible.
12 Deadlifts (bodyweight)
21 Box Jumps 24″/20″
Classic bench mark workout – we should be able to complete the deadlifts unbroken, while slow and steady with minimal breaks on the box jumps.