Monthly Archives: July 2017

monday 7.31.17

3 rnds

80 ft bear crawl

8 air squats (5sec down 3 hold 3 sec up 0 pause)

BACK SQUAT: 3×8 Work at 65% of your 1RM Back Squat.

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

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

20/16 cal bike

30 cal row

400m run

50 du

friday 7.28.17

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2 rounds

7 db step ups each leg goal 40% of bw

7 db strict presses each arm

FRONT SQUAT + 2 JERKS: 4×1

Work at 70% of your 1RM Clean & Jerk.

Target 10lbs increase / week if work sets are above 245lbs Target 5lbs increase / week if work sets are below 245lbs.

12 amrap

16 Wallball (30/20)

8 TTB

unbroken

(7.18.16)

monday 7.24.17

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Two weeks in a row. Well done guys!

3 rnds

:05-:15sec static ring hold

kb front rack walking lunge 12 steps total

BACK SQUAT: 3×8

Work at 65% of your 1RM Back Squat. Target 20lbs increase / week if work sets are above 330lbs. Target 10lbs increase / week if work sets are below 330lbs

2 Rounds

2 AMRAP

500m/400m row

ME burpees over small box

(2 feet must touch box)

REST 4 MIN GO LIKE HELL LEAVE NOTHING!

thursday 7.20.17

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4 rnds

7 turkish sit-ups each side

10 overhead band pull aparts

Partner or solo. (solo must be RX)

“Zimmerman”

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, ME, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

25 amrap

11 c2b

2 dl (315/225)

10 hspu

wednesday 7.19.17

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When mister I.P.I.M.S. (I peaked in middle school) realizes maybe he didn’t! Zack with a big top six finish at the CFRTE 1 Summah In-House Throwdown.

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warm up: front rack hold accumulate 2 min(max 5min to accumulate) @80%1rm Front Squat

Lets get some new PR’s!

Work to 100+% of your 1RM C&J.

Then decrease weight for Drop Set 4×1 at 80% of your 1RM C&J

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I wanted to give a big THANK YOU to everyone at CFRTE1 for their support on my run for the Home Base organization this past Saturday! As exhilarating as it was to run onto the field in Fenway Park and touch the Green Monster it was nothing compared to the stories shared that day from the many veteran alumni of this program — healing the invisible wounds of war. I can’t wait to do this again next year and invite anyone interested to ask me about it!

We may not know them all but we owe them all.

Xoxo, Abby

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