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Archive for January, 2017

Tuesday 1.10.2017

Every minute on the minute for 30-minutes Odd Minute Muscle-up (Bar or Rings) 5-reps Even Minute Double Under 50-reps

Monday 1.9.2017

Complete as many reps as possible 3-minutes Back Squat 185/125 1-minute  Rest 2-minutes Front Squat 135/95 1-minute  Rest 1-minute Overhead Squat 95/65

Sunday 1.8.2017

Sunday 1.8.2017 Rest Day Interviews will be taken at CFDF at 2:00PM. If you would like to participate in our video that will also be apart of future commercials, please be at the box at 2:00PM sharp.   What do I wear? -You can wear normal/casual dress. We won’t be

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Saturday 1.7.2017

Mobility  9:30am-10:00am Open Gym 10:00am-2:00pm Olympic Lifting 12:00-1:00pm

Friday 1.6.2017

6 rounds 115/75 sumo deadlift high pull, 12-reps Row 200-m If you drop the bar during the sumo deadlift high pull, you must do 3-bar facing burpees. (Time Cap: 12-minutes)

Thursday 1.5.2017

Complete as many rounds and reps as possible in 20 minutes of: • 25-ft. overhead walking lunge • 8 burpees • 25-ft. overhead walking lunge • 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb. Scaled: • 25-ft. rack lunge • 8 burpees • 25-ft rack lunge •

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Wednesday 1.4.2017

Complete as many reps as possible in 7-minutes 12 dumbbell thrusters, 35/25 1 rope ascent, 15-ft

Tuesday 1.3.2017

Every 2-minutes on the 2-minutes for 5 rounds 3 power cleans + 2 hang cleans (power or full) + 1 full clean Post load to scoreboard.

Monday 1.2.2017

For time complete the following : 800m run 40 HSPU  400m run  80 roman chair sit ups  800m run  40 pistols ( alt legs)  Time cap – 24 min.

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