Blog

Wednesday 11.1.10

Training; A. 3 sets 50 ft burpee broad jump 10 Russian baby makers 5 ascending BB thrusters B. Build to a 3RM Thruster *take from the ground C. Death by wall balls 🙂 *start @ 5 reps *25 min cap… Read more »

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Tuesday 10.31.17

Training; A. Row 400m rest 2 min x 4 * increase pace on each as you get warmed up B. Every 2 min x 12 min 5 Dead lifts, first set should be at 70% of 1rm. building from there… Read more »

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Monday 10.29.17

Training: A. 3 sets 3 empty bar squat cleans + 3 empty barbell FS (ascending each round) 10 lateral lunges 30 jump rope B. Every 90 sec x 10 sets PC + hang squat clean + jerk, building C. 3… Read more »

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Saturday 10.28.17

Training;   A. Group Warm up B. Teams of 2 complete for time Run 400m 30 power snatch 115/75 Run 400m 30 Power clean and jerk 135/95 Run 400m 30 rope climbs * both partners run together, both partner have… Read more »

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Friday 10.27.17

Training: A. 3 sets 10 lateral lunges 10 jump squats 10 kip swings   B. 2 RM Front Squat C. 4 min AMRAP 15/12 AB cals 12 hang clusters 50/35 DBs Rest 4 min x 2 rounds *Pick up where… Read more »

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Thursday 10.26.17

Today is a sad for us at CFD…today is Todd’s last day coaching here before he moves to Eastern Washington to start his own gym. We have been blessed with this dude for a long time and I can’t even… Read more »

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Wednesday 10.25.17

Training; A. 3 sets 3 TGU 10 Russian baby makers 20 shoulder touches B. Build to a 5 RM Push Press *take from the ground C. 9 min AMRAP 8 lateral bar hop burpees 7 cleans 135/95 6 front rack… Read more »

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Tuesday 10.24.17

Training; A. 3 sets 10 push up pull throughs 10 snatch grip push press empty BB 10 banded WYTs B. Build to a heavy complex of: Snatch + below knee snatch + high hang snatch C. 4-5 sets of 7… Read more »

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Monday 10.23.17

Training: A. 3 sets 3 empty bar squat cleans + 3 empty barbell FS (ascending each round) 10 lateral lunges 15 sec Samson stretch each side B. 12 min to Build to a 1RM squat clean C. 10 min AMRAP… Read more »

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Saturday 10.21.17

Training;   A. Group Warm up   B. Teams of two complete 25 min AMRAP of: Partner 1 completes AMRAP of 15 pull ups 15 slam balls 30/20 15 bear hug squats While partner 2 completes… 30/20 AB cals *… Read more »

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