Monthly Archives: April 2017

thursday 4.13.17

We are ordering some more Love’em or Leave’em shirts if interested pre-order at front desk.

bench press: 3 rep max

box jump: 5×3 explosive rest :10 sec between reps

12 amrap

10 SA DB snatch (each arm)

40 Double Unders

3 wall walks

wednesday 4.12.17

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turkish get-ups: 3×2

SAOH kb lunge: 3×5

BACK SQUAT: 4×8

Work at 65% of your 1RM Back Squat. Keep the weight consistent across the work sets.

Target 20lbs increase / week if work sets are above 330lbs.

Target 10lbs increase / week if work sets are below 330lbs.

Jackie

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

monday 4.10.17

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Tracy and I feel blessed to have had this many amazing members willing to donate a Saturday to help us run the Love’ Em or Leave’ Em Competition. Thank you all for another successful year.

weighted sit ups: 3×15

banded good mornings: 3×15

FS: 1×2  5% increase

21-15-9

fs (135/95)

hspu

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Don’t forget no classes tomorrow. We will be hosting ^, fun starts at 8:30. Come and cheer on your fellow athletes.

coaches choice

otm 12

odd: 80 ft farmers carry (h.a.p.)

even: box step ups 4 each leg

otm 15

min 1: 18 wb

min 2: 15 box jump (24/20)

min 3: 12 push ups

thursday 4.6.17

We will be hosting the 7th Annual Love’em or Leave’em Comp Saturday. NO CLASSES will be held. Come and cheer on your fellow CF ROUTE 1 teammates. 

partner workout

25 amrap

100 sdhp (75/55)

100 sit ups

100 s2oh (75/55)

100 burpees

100 snatches

wednesday 4.5.17

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coaches choice

BACK SQUAT: 4×8

Work at 65% of your 1RM Back Squat. Keep the weight consistent across the work sets.

Target 20lbs increase / week if work sets are above 330lbs.

Target 10lbs increase / week if work sets are below 330lbs.

1000m row

100 du

tuesday 4.4.17

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Just a reminder we will be hosting Love’em or Leave’em this Saturday so there will be no classes.

coaches choice

OTM 12

odd: ttb skill pick a number you can hit and improve on next week

even: strict press 2 rep @ 85%

7 amrap

9 burpee bar hop

7 hang cleans

5 s2oh