Tuesday 8-7-12
DE Press 12×2 at 65% every 90s ___ AMRAP 15 minutes 5 Box Jumps (20″) Prowler Push, 50m Farmer Carry (53/35#) […]
About:Coach
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Monday 8-6-12
ME Front Squat 3-3-3-3-3 (3 minute timer) ___ 10-9-8-7-6-5-4-3-2-1 Power Clean (115/75#) Pull Up […]
To The Max!
In an effort to get you guys and gals STRONG LIKE BULL, we’ve been gradually changing our strength training format over the last few weeks. To help you maximize your strength gains, we’re going to mix up heavy days and fast days.- ME / DE. Each one has a specific goal to accomplish in developing […]
Friday 8-3-12
Our friend, Phillip Mercer, built some bomb-proof plyo boxes! They’re 3-sided- 18″, 24″ and 30″. Thanks, Phillip, they’re AWESOME!! There will be different WODs today at 6am and 8:30am. 6am- Snatch practice Europa WOD #3 21-15-9 Power Snatch (95/65#) 160ft Sprint _____ 8am- Clean practice 3 RFT: 7 Power Cleans (135/95#) 21 KB Swings (1.5/1 […]
Thursday 8-2-12
***REMINDER*** There will NOT be a CFW class at 8:30am or 4:15pm this week. (Exception- 8:30am Friday WILL be meeting) ME Sumo Deadlift 2-2-2-2-2 (on a 3 minute timer) ___ For Time: Row 500m 40 Back Squats (Clean the bar up and place it on your back- 95/45#) 30 Push Ups 20 KBS (53/35#) 10 […]
Expectations
For those of you who are parents, how upset were you when your newborn couldn’t walk or talk right away? How frustrated were you when they were almost a year old and still couldn’t read or do simple arithmetic!!?? I mean, come on!! How hard can that be?? Dumb, right? Of course you wouldn’t […]