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Thursday 180802

Straight Arm Strength Protraction/Retraction holds every 90s-10 RoundsSprint 50m 7 minute EMOMShoulder to overhead 115#/75# 50xToes to Bar 50x

Wednesday 180801

Market forces dictate there is a lack of demand for a Saturday morning class, so, the CF Hopper class will be cancelled for the rest of the summer.  Perhaps something will be revisited after Route 72 will stop being a … Read More

Tuesday 180731

Work up as heavy as possible of Shoulder Press 1x, Push Press 2x, and Push Jerk 3x“Elizabeth”Squat Clean 135#/95#Ring Dip21-15-9x

Monday 180730

Knuckle Hang 60s, Lateral Cross Step-ups 10x, Walking Lunge with plate overhead 10x- 3 RoundsFront Squat 3×8Accessory Work 5 setsDeadlift 225#/155# 9x Kettlebell Snatch 53#/35# 15xBox Jump 24″/20″ 21×5 Rounds

Friday 180727

Please be sure to keep registering even if you think the class time is safe to walk into with open spots.  If there is an emergency on our part and we have to close we want to have the able … Read More

Thursday 180726

Gymnastic GOAT20 minutesKettlebell snatch 50xKettlebell single arm overhead lunge 50xKettlebell single arm overhead squat 50xKettlebell swing 50x

Wednesday 180725

Please be sure to keep registering even if you think the class time is safe to walk into with open spots.  If there is an emergency on our part and we have to close we want to have the able … Read More

Tuesday 180724

Unilateral Cuban Rotations 5-10x, 1st Knuckle Push-ups 10x, Inchworm, Dislocates 10x-3 RoundsOdd: Z Press 3xEven: Muscle-up/Chin-up ProgressionWork every 2 minutes10 Rounds“Isabel”Snatch 135#/95# 30x

Monday 180723

Knuckle Hang 60s, Pull Aparts, Wall Squats 10x(10)s-3 RoundsKettlebell Swing 53#/35# 10x-Use this to open the shoulders and back for the impending overhead squat.  Reach the standard!Box Jump 24″/20″ 10xWallball 10×10 RoundsThen establish a 1RM of an overhead squat 30 minutes

Friday 180720

“Luke”Run 400 meters155-lb. clean and jerks, 15 repsRun 400 meters30 toes-to-barsRun 400 meters45 wall-ball shots, 20-lb. ballRun 400 meters1.5-pood kettlebell swings, 45 repsRun 400 meters30 ring dipsRun 400 meters155-lb. weighted lunges, 15 stepsRun 400 metersMarine Staff Sgt. Leon H. Lucas … Read More