Monday – 120516

A. Front Squat – 1 RM

B. Death by Front Squats @ 50% of 1RM

 

Don’t mess with my dog.

 

Friday

A. Push Jerk Review

B. 5 rounds, with each round starting ever fifth minute of the following:

5 wallwalks
200m/150m row
10 push-jerks @185/115

 

 

Thursday – 120116

A. 2 Power Snatch + 1 Overhead Squat

Build to a heavy 2 PS + 1 OHS

B. For time:

50-40-30

Burpees

Wall Balls

*15 min cap.

Wednesday

A. Max broad jump

B. 100 double-unders
25 toes-to-bars
25 deadlifts
50 box jump overs

Men use 225 lb. for deadlifts and a 24-in. box. Women use 155 lb. for deadlifts …Read More

Tuesday – 112916

A. Handstand Push Up / Handstand Walk practice.

B. Fran

21-15-9

Thrusters (95/65)

Pull Ups

Monday

A. 1RM backsquat

B. 5×10@50% of 1RM

Monday + Thanksgiving Schedule

A. Practice HSPU and build up to workout weight

B. HSPU + Front Squat + Bar facing burpee
21-15-9-6-3

THANKSGIVING SCHEDULE 

Wednesday : 6AM/7AM/12PM – GYM CLOSES AT 1PM 
Thursday …Read More

Thursday

Jackie!

1000m row
50 thrusters @45#
30 pullups

 

CFG Smash Games from Theo Bochanis 

Tuesday

A. Push Press – 1RM

B. “Freddys Revenge”

5 rounds for time :

5 push jerks @185/115
10 burpees

Monday – 111416

First and foremost, we want to thank everyone that came to participate and watch our very first in-house competition – The Smash Games. The event …Read More