May 14, 2017
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Programming Preview: Week of 5/15

Monday: L-sit Chin Up Strength work Tuesday: Back Squat & Running Met Con Wednesday: Push Press & Pressing Met Con Thursday: Squat Cleans Friday/Saturday/Sunday: TBD
May 13, 2017
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Sunday, 5/14: Happy Mother’s Day

Warm Up 3 Rounds 5 Hanging Scap Retractions 5 Pause Squats 10 Reverse Hand Spider Lunges 5 Plank to Squat 5 Jump Squats 10 Alt Samson Lunges 2:00 Death stretch/side (1:00 low/:100 high) Met Con Prep: 1×5 Front Squats+5 Strict Press (bar only) 2×5 Thrusters + 5 Kip Swings In […]
May 12, 2017
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Saturday, 5/13

Warm Up 3 Rounds 10 Band Good Mornings 10 Hip Bridges 10 Spider Lunges 10 Squats Strength Deadlift (25 min) Prep: 1×10 RDL w/bar, 3×5 working up Work: 3×10 at same weight Accessory 3 Rounds NFT 3-5 Manual Hamstring Curls 10 DB Side Bends/side 15 Band Hamstring Curls 20 Plate […]
May 11, 2017
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Friday, 5/12

Warm Up 3 Rounds 12 Jumping Jacks 6 Squat to Bootstrappers 12 Squats 6 Plank to squat Met Con EMOM 30 (6 Rounds each*) A) Row 15/12/9 Cals (finish within :40) B) 12 DB Push Press (scale up to 6/12 HSPU) C) 12 Burpees D) 36/24 Double Unders (scale to […]
May 10, 2017
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Thursday, 5/11

Warm Up 3 Rounds 6 Pause Squats 12 Alt Samson Lunges 6 Reverse Hand Spider Lunges 12 Alt Dead Bugs 1:30 Death Stretch/ side (:45 low/:45 high) Strength Front Squat (25 Min) Prep: 1×10 w/ bar, 3×3 working up Work: 5×5 at same weight Finisher AMRAP 10 Min 10 OH […]
May 9, 2017
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Wednesday, 5/10

Warm Up 3 Rounds 6 PVC Dislocates 6 PVC OHS 6 Spider Lunges 6 Jump Squats Strength Snatch (25 min) Prep: 2x 2 Hang Hi Pulls+ 2 Hang Power Snatch 4x 1 Hang Hi Pull+1 Hang Power Snatch+ 1 Snatch Work: 4×1 Hang Snatch*, working up to training Max *Snatches […]
May 9, 2017
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CFDC Wine Tour!

Join us for a CFDC Wine Tour on June 17th! The plan: 10:15am Meet at CFDC (U St. location) 10:30am Leave CFDC (U St. location) 12:00pm Zephaniah Farm Vineyard 2:00pm Dry Mill Winery 4:15 leave Dry Mill Winery 5:30 arrive back to CFDC (U St. location) We can bring lots of food […]
May 8, 2017
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Tuesday, 5/9

Warm Up 2 Rounds 30 Jumping Jacks 5 Hanging Scap Retractions 10 Squats 15 Band Good Mornings then 2 Rounds 5 Kip Swings 10 Step Ups 15 Mountain Climbers Met Con 35 min Cap Run 800 30 Pull Ups 30 Box Jumps Run 400 30 KB Swings 30 V Ups […]
May 7, 2017
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Monday, 5/8

Warm Up 4 Rounds 4 Alt T Push Ups 4 Spider Lunge w/ reach up 4 Pause Squats 4 Jump Squats Strength Push Press (25 min) Prep: 1×10 Strict Press w/ bar, 3×5 working up Work: 6×4 at same weight Finisher AMRAP 8 Min 8 Alt DB Snatch 8 Burpees […]