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May 5, 2019

Monday, 5/6

Warm Up3 Rounds6 Alt Bird Dogs6 Alt T Push Ups6 Spider Lunge w/ reach up6 Jump Squats EMOM 8 MinutesA) Handstand HoldB) 5 Hollow Raises+10 Hollow Rocks StrengthPush Press (25 Min)Prep: 1×5 w/bar, 4×3 working upWork: 5×3 at same weight Met ConAMRAP 6 Minutes10 Push Ups20 Ab Mat Sit Ups
March 24, 2019

Programming Preview: Week fo 3/25

Monday, 3/25: EMOM Met Con & Tempo Push Up SkillTuesday, 3/26: Barbell Complex Partner Met Con – Deadlifts, Hang Power Cleans, Power Jerk, and BurpeesWednesday, 3/27: 3 Round Max Work Met Con – Row, Double Unders, Bike, and Wall BallThursday, 3/28: Cleans & Met Con – Box Jumps and Power CleansFriday, […]
February 15, 2019

Saturday, 2/16

Strength Power Clean Cluster 3-3-2-2-2 Met Con AMRAP 12 Minutes 60 Wall Ball 30 Hang Power Cleans (M: 155/115/75, W: 103/78/53) 60 HSPU Reminder: Help us make your CFDC community even better! Please fill out our quick member survey:  CFDC Member Survey
February 11, 2019

Tuesday, 2/12

Strength Front Squats (30 Min) Prep: 1×10 w/bar, 4×3 working up Work: 3-3-2-2-2 working up 3 Rounds for Quality 16 Alt Pistols (or scaled option) 8 Single Leg KB RDL/side (both hands on KB) 16 Hollow Rocks :45 Side Plank/side
January 13, 2019

Monday, 1/14

Strength OH Complex (30 Min) Prep: 1×5 Strict Press (bar only) 2×3 Push Press (working up) 2×2 Push Press+2 Jerks (working up) Work: 5 Push Press 4 Push Press+1 Jerk 3 Push Press+2 Jerks 2 Push Press+3 Jerks 1 Push Press+4 Jerks 5 Push Press Work up in weight each […]
January 10, 2019

Friday, 1/11

Partner Met Con* 12 full Rounds (6x each) 30 Min Cap 18 Wall Ball 12 Pull ups 6 DB Devil Press *Partners alternate exercises (A does WB, B does PU, A does DP [1 round], B does WB, A does PU etc) Reminder: Bring-a-Friend Day, Saturday 1/12 @ both locations
November 22, 2018

Friday, 11/23

Met Con 6 Rounds of :30 Work/:30 Rest at each station – Row – DB Devils Press (M:35/20, W:25/15) – Assault Bike – Ab Mat Sit Ups – Double Unders
November 21, 2018

Thanksgiving Day, 11/22

Team Met Con In teams of 3-4 Karen +TUP 150 Wall Ball each then 15-12-9-6-3 reps of • Power Clean (M:155/135/105/75, W:103/93/73/53) • Pull Ups • Front Squat • Pull Ups Scale Wall Ball to 120/100/75 reps Scale Pull Ups to 10-8-6-4-2 Pull Ups or Jumping Pull Ups 9 Ring […]
September 16, 2018

Rx+ Open Gym Programming: Week of 9/17

Rx+ Open Gym Programming Choose two per training session. Prioritize Strength and Gymnastics work then Conditioning second. Strength Snatch Pull + Snatch (1+1) work up to a heavy single then 3 x 1 Snatch @ same weight Conditioning 3 RFT 400 m run 50′ DB FR Lunge (2×50/35) 5/3 Bar […]