PRACTICE DOUBLE UNDERS!!
Skill Work: Double Unders WOD (AT THE TOP OF THE MINUTE EVERY MINUTE PERFORM 3 UP DOWNS) You have 3 minutes to do a 5 cone shuttle run and AMRAP of knees to elbows rest 1 min You have 3 minutes to do the shuttle run and AMRAP of Kettle Bell Sumo Deadlift High Pull 70/53 rest 1 min You …
Why Fish Oil?
If you want to know the benefits of Fish Oil. Make sure you are at our 330 challenge on March 31st. We will be having a special guest Speaker on this topic. To top it off..We will be having a BBQ and we will be giving out free samples of all of the SFH product. SFH Protein and Fish Oil …
EFFICIENCY OVER INTENSITY??
I cant stress this enough…Efficient movement is the key to taking your fitness to the next level, and Intensity is what gets you results.. So which one is it?? Do I want to move more efficient or make my workouts as intense as I can? The answer is YES!!..Let me explain…Its quite simple, the more efficient an athlete moves…the more …
Grace Time!
Strength: Power Clean build up to 4,500 lbs of volume with no less than 70% of your 1rm on the bar. WOD “Grace” 30 Clean & Jerks for time 135/95
CF GAMES OPEN IS ON!!!
400 Meter Run 30 Ground to Shoulder 135/95 400 Meter Run 30 Shoulder to Overhead 135/95 400 Meter Run OR… “Nicole” 20 Min AMRAP: 400 Meter Run Max Reps Pull-Ups
BAR SPEED!!
Every single lift for the strength today should be powerful. Try to create as much bar speed as possible. This will deliver optimal results. -Coach Rich Strength: Back Squat build up to 5,500lbs of total volume with no less than 60% of your 1RM on bar. WOD 21-15-9 Reps of: KBS 70/53 Box Jumps (HIGH)
ALL LEVELS WELCOME!!!
For time: 400m Run 30 Ground to Shoulder 135/95 400m Run 30 Shoulder to Overhead 135/95 400m Run “Medium” 65/95 “light” 65/45
CHALLENGE PRELIMS!!!!
Alright People!! Challenge prelims are THIS WEEK!! February 20th-25th. Set your preliminary “330” time. This will be the time from which we calculate your improvement. Take the Challenge y’all..Lets see hoe much you can improve!! SCALING Ground to Overhead Men Women Rx: 135 95 Medium: 95# 65# Light: 65# 45# REMINDER** You will use the exact same scale …
OVERHEAD STRENGTH!!
Strength: Shoulder Press Build up to 2,000lbs of total volume with no less then 50% of your 1RM on the barbell. WOD 9-7-5 Reps of: Deadlift 275/185 Muscle Ups or… double the reps with pull-ups.
CFR CHALLENGE REGISTRATION!!!
Heads up people, you will all be receiving an email with details on our upcoming challenge very soon. Expect to get excited. Its going to be an AWESOME event!! Skill Work: Snatch balance/ Overhead squat or make up strength from this week. WOD “Rahoi” AMRAP 12 min 12 Box Jumps 6 Thrusters 95/65 6 Bar Facing Burpees
