Friday, 7-28-17
Strength:
Power Clean + Push Press
3+2×5 @70-80% of 1RM PP
(3 power cleans right into 2 push press. No pause between movements)
3RFT:
75 D/U
50 Air Squat
25/20 Cal Row
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Paleo Challenge starts Monday, Oct. 1st. Tuesdays & Thursdays we will be adding a 7PM class. Workout of the Day A. Complete as many reps as possible in 4 minutes of: 1 Clean (power) 1 Chest-to-Bar Pull-Up 2 Cleans 2 Chest-to-Bar Pull-Ups 3 Cleans 3 Chest-to-Bar Pull-Ups 4 Cleans 4 Chest-to-Bar Pull-Ups . . ….
Tuesday, 3-10-15
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Open Gym Thursday night at 7PM. Cancelling Monday 10AM class. Back Squats 5X2 all at 75-85% 7 min AMRAP 5 Power Cleans 135/95 10 Box Jumps 24/20 rest 7 min AMRAP 5 Power Snatches 95/65 20 D/U’s
Thursday, 12-19-13
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AMRAP 10 Minutes 10 Front Squats – 95/63 10 One-Armed Dumbbell Snatches – 53/35 10 S.D.H.P.– 95/63 10 Other Arm Dumbbell Snatches – 53/35 *You must get at least 4 Rounds to Rx* Strength/Skill – 15 Mins to 1 RM Squat Clean
Monday, 1/24/11
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Warm-up: One Official One CFK Burgener W.O.D. : Strength – Overhead Squat 3 x 3 Five rounds for time of: 7 Power Snatches, 135 / 95 lbs 14 Kettlebell Swings, 1.5 / 1 pood 21 Squats
Tuesday, 8/30/11
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SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes. NEW SCHEDULE effective Thursday 9/8/11 M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM T -TH AM CLASSES 5-6AM, 6-7AM ALL PM CLASSES 4-5PM, 5-6PM, 6-7PM NO MORE 10:00 AM CLASSES EFFECTIVE 9/8/11 Strength/Skill – Push Jerk 5-5-3-2-1 “Death by Tabata”…
Saturday, 8-10-19
Byadmin
“Donny” 21 -15 – 9 – 9 -15 – 21 Deadlifts 225/155 Burpee …then… “JT” 21-15-9 HSPU Ring dips Push-Up