09.05.2013 [thursday]
PICTURES from the last week 🙂 [slideshow] Skills & Drills: 10 banded squats :05 pause at bottom 5 Rounds: 3 Dead lift 3 Hang Power Clean 3 Front Squat 3 Back Squat WOD: 3 Rounds: 1:00 Thrusters 95/65# :30 rest 1:00 Double Unders :30 rest 1:00 Box Jumps 16/12″ :30 rest 1:00 Burpees
08.29.2013 [thursday]
Who is ready for a long Labor Day weekend? Have you figured out your plans yet? Whatever you do, GET OUTSIDE! The weather is supposed to be amazing! Don’t complain about the heat, because soon enough winter will be here! REST DAY! Come in and mobilize or make-up a missed workout from earlier in the […]
08.28.2013 [wednesday]
Mobility: Lats & Trap Smash Skills & Drills: 20/20/20 Max-Effort Lift: 20:00 to find a 1-3RM Press WOD: AMRAP in 15:00 5 Strict Pull Ups 10 Push Ups 15 Squats
08.27.2013 [tuesday]
The September On-Ramp beginner program is FULL! If you’d like to join the October on-ramp contact us ASAP! Space is filling up fast!!! Skills & Drills: Snatch Drills OLY: Snatch 6x OTM at 70% (partner)WOD: AMRAP in 12:00 A1: 250m Row (pace) A2: Power Snatch 95/65# (score) A3: Ball Slams (score)
08.26.2013 [monday]
CMU is back in session and we are BUSY!!! Come in and enjoy some FUN with new people that share your passion for CFW 🙂 Skills & Drills: 30/20/30 Banded Squats 1×10 :05 pause at bottom Max-Effort Lift: 20:00 to establish a 1-3RM Front Squat WOD: 5 Rounds: 15 Wall Ball 20/14# 15 Burpees
08.19.2013 [monday]
[slideshow] Skills & Drills: 30/20/30 Max-Effort Lift: Front Squat warm up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+@95% back off: 10@50-60% WOD: 1 minute STATIONS! x2 w/ :30 rest between stations Slam Balls Row for Calories GTO 45/25# Rope Climbs/Lowers Tire Flips Double Unders Posterior Chain Development: Reverse Hyper 3×15
08.07.2013 [wednesday]
Skills & Drills: 20/20/20 (Push-ups, Pass throughs, Press (from behind neck)) Max-Effort Lift: Press warm up: 10@bar, 8-10@45%, 5-10@55% work: 5@65%, 5@75%, 5+@85% back off: 10@50-60% Pulling Superset: 4 Rounds: 10 Weighted Dips 4 Upright Rows (underhand grip) WOD: Tabata pulls ups & push ups Tabata Planks & K2E Tabata Push Press 95/65#
08.06.2013 [tuesday]
Better late than never 🙂 Partner WOD: AMRAP in 12:00 P1: 10 Ball Slams 10 Kettle Bell Swings P2: Rest (switch) *With the remainder of the hour work up to a 1 rep max (for today) Snatch. Make small jumps in weight, be conscious of form. no misses/make all lefts.
08.05.2013 [monday]
Skills & Drills: 30/20/30 Banded Squats x5x0 Max-Effort Lift: Front Squat warm-up: 10@bar, 8-10@55%, 5-10@65% work: 5@75%, 5@85%, 5+@95% back off: 10@50-60% WOD: AMRAP in 10:00 8 Back Squats @ 60% 10 Push Ups 12 Burpees Posterior Chain Development: 3×15 Reverse Hyper
08.02.2013 [friday]
[slideshow] Skills & Drills: 30/20/30 (all squats banded) Clean skills (with light bar) Oly: Clean & Jerk 9×1 every :45 seconds @ 80% Max-Effort Lift: Deadlift 25:00 work up to a 1 rep max WOD: E2M for 10:00: 5 Overhead Squats 95/65# 10 Box Jumps 12″ (fast rebound) Weighted AbMat sit ups for the remainder […]