Kien with 62″ Box Jump PR today Programming: A. Complex : Power Clean / Push Jerk / Split Jerk – Heavy Single B. Clean Pull 4×2 @41X1 @115-120% C. MAP – Sustainability @80-85% AMRAP 7 10 GHD sit-ups 10 Burpees ,AFAP 10 Box Jumps (30/24) – step down Rest 4 min AMRAP 7 Run 200m …
Mighty Munchkins representing in CT this past weekend. 6.10 – Oly Push / SqT Intense + CP Breathing & Upper Gynnastics High Skill A. SqT Snatch : Triples. Not TnG , but right back on bar. B. BS 4×5 @32X1 C. CP Breathing / High Skill: 9 Thrusters (185/123) 9 Ring Muscle Ups 12 Thrusters …
#CFF2014 #freenation This weekend: two rest / Active Recovery Days. Tests weeks are over with. Now, we start training. Monday, we begin! With a 3 on 1 off , 2 on 1 off Training Cycle. Be ready!
Want it? Write it, sleep on it. Believe it! This weekend: two rest / Active Recovery Days. Tests weeks are over with. Now, we start training. Monday, we begin! With a 3 on 1 off , 2 on 1 off Training Cycle. Be ready!
<object width=”640″ height=”480″><param name=”movie” value=”http://www.youtube.com/v/XSD3D52_SmQ?version=3&hl=en_US”></param><param name=”allowFullScreen” value=”true”></param><param name=”allowscriptaccess” value=”always”></param><embed src=”http://www.youtube.com/v/XSD3D52_SmQ?version=3&hl=en_US” type=”application/x-shockwave-flash” width=”640″ height=”480″ allowscriptaccess=”always” allowfullscreen=”true”></embed></object> Kellies 193# Front Squat Triple – Bodyweight of 125lbs…She is ready for her meet this upcoming weekend! A. 1RM SqT Clean B. 1RM Split Jerk C. 5 rds AFAP 9 Burpees 12 Power Cleans (95/65) 15 Wall Balls (20/14) – …
Lynn w/ Bodyweight Snatch A. 1x AMRAP, Strict HSPU Rest 10 B. 1x AMRAP, Pull-ups Rest 5-10 C. AFAP 1 Mile Trail Run 50 KB Swings (70/53) 400m Run
10 AD Test – Gotta look the part Rest Day
Welcome Juan to CFF and our Competitors Programming! Kicking off day 1 with a 317# FS PR. At Bodyweight of 158lbs. Big future in CF for this kid! A. Deadlift – est 1RM B. 10 Min – AD Test (cal) T-Shirts on there way. Girls tanks and T’s.
Beach Season is here! A. Front Squat – est 1RM Rest 10 B. 70% of A – EMOM x 10 (5 reps per) Rest C. 30 Muscle Ups – AFAP
2 mile warmup Run , followed by a PR 2k for Andie ; left him, well… Congrats to Nick on his PR 2k Row. 6:42 A. Rest Day
