December 5, 2018
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Thursday, 12/6

Strength OH Complex (25 Min) Prep: 1×5 Strict Press w/bar 2×2 Push Press+ 2 Power Jerk 2×2 Push press+ 2 Power Jerk+2 Split Jerk Work: 6 Rounds 1 Push Press+ 1 Power Jerk+1 Split Jerk Work up through first 3-4 rounds, then hold at same weight Met Con 21-15-9 reps […]
December 4, 2018
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Wednesday, 12/5

Strength Squat Clean (25 Min) Prep: 2×1 Three Position Pause Ext+2 Hang Hi Pull+4 Front Squats 2×2 Hang Hi Pull+2 Hang Squat Cleans 3×1 Hang Squat Clean+2 Squat Cleans Work: 5×1 Hang Squat Clean+1 Squat Clean Met Con 5 Rounds :30 Squat Cleans (M:165/135/95/75, W:113/93/63/45) :30 Double Unders 1:00 Rest
December 3, 2018
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Tuesday, 12/4

Met Con AMRAP 18 Minutes 18 HSPU 24 Alt DB Snatch (M:70/50/40/30, W:50/35/25/20) 30 Burpees 36 Pull Ups 3 Rounds NFT 10-15 DB Wrist Extensions 20 Band Pull Aparts
December 3, 2018
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Member Spotlight: Jake S.

This month’s Member Spotlight is Jake Strickler. Jake, in addition to being a member of the CFDC community, recently used his athletic skills to accomplish two long-time goals: Qualifying for the Boston Marathon and running a sub-three hour race. We are so proud of Jake and his accomplishment, read below […]
December 2, 2018
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Monday, 12/3

Strength Deadlift (25 Min) Prep: 1×10 RDL w/bar, 5-5-3-3 working up Work: 4×3 at same weight Met Con Once for time: 50 Box Jumps 50 Deadlifts (M:225/185/135, W:153/123/93) 20 OH Plate Lunges
December 1, 2018
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Sunday, 12/2

Strength Snatch Balance (20 min) 1×5 Pressing Snatch Balance (bar) Pressing Snatch Balance 3-3-3 3×1 Heaving Snatch Balance+1 OHS Hang Squat Snatch (20 Min) 5×1 working up as heavy as possible while getting full depth Team Met Con In teams to 3 75 Bar Facing Burpees 75 Power Snatch (M:135/95/65, […]
November 30, 2018
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Saturday, 12/1

Met Con 3 Rounds AMRAP 3 Minutes 15 Wall Ball 15 Toes to Bar Rest 3 Minutes AMRAP 3 Minutes 5 DB Devil Press M:50/40/30, W:35/25/15) 25 Double Unders Rest 3 Minutes
November 29, 2018
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Friday, 11/30

“Lynne”(35 Min) Prep: 4×5 Bench Press working up After each bench set alternate between 10 OH Band Pull Aparts and 10 Band Curls Work*: 5 Rounds Max Reps Bench Press bodyweight Max unbroken Pull Ups Move relatively directly from Bench Press to Chin Ups. Rest~3:00 between rounds *Scaling Options: Scale […]
November 28, 2018
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Thursday, 11/29

Strength Back Squat (30 Min) Prep: 1×10 w/ bar, 3-3-2-2 working up Work: 4×2 (90% 1RM) 3 Rounds NFT 10 Single leg Split Squats/side :30-:45 Side Plank/side 10 Single Leg Hip Bridges/side 1 Minute Plank Hold