Archives

Warm-up & Mobility: 15 Minutes Skill: Goat day – choose a high skill body weight movement that vexes you and work on it. Choices may include: Double-unders, rope climbs, muscle-ups, pull-ups, [...]

Warm-up & Extended Mobility: 20 Minutes Conditioning: EMOM 21 min – 7 cycles Min 1: 15 KB Swings (24/16k) Min 2: 10 Burpees Min 3: 1 Deadlift @75% of your 1RM Click here to sign up for [...]

Warm-up & Mobility: 15 Minutes Skill: Extended warm-up with barbell/PVC working on being efficient with high rep power/push jerks. Conditioning:  For Time: “Whoopie Pie” CFNE 10 – 8 – 6 – 4 – [...]

Warm-up & Mobility: 15 Minutes Strength: EMOM 10 Min Snatch – approx 75% 1RM Conditioning:  AMRAP 16 Min of – 7 Hang Power Snatch (95/75#) 14 Walking lunges (L+R=2) E2MOM Increasing ladder of [...]

Warm-up & Mobility: 15 Minutes Strength: EMOM 10 Min Power Snatch – climb 10/5 each round, when you miss back off 10-15 lbs and finish EMOM Conditioning: For time: Run 400m 50 Wallball [...]

Warm-up & Mobility: 15 Minutes Skill: Pull up, Chest to Bar and Muscle Up (bar & ring) review and check-in. Many of the CFJC athletes have pull up/MUs for their goals… Where you [...]

Warm-up & Mobility: 15 Minutes Strength: Pause Bench – 1 RM max test or Push-Press 1 RM test Conditioning: “Helen” 3 rounds for time (Rx is ON) of – 400m Run 21 KB [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 20 min to work up and skill – focusing on the transition from the knee to power position. Climb to something heavy to feel where the pull and [...]

Warm-up & Mobility: 15 Minutes Strength: Squat  – work to a find your new 1 RM (Beginners should hit a heavy 3 or 5) Conditioning: 7 min AMRAP (optional, take the time to hit your 1RM) [...]

Warm-up & Mobility: 15 Minutes Strength: Power Clean to heavy double Conditioning: EMOM 12 min – Even minutes: 12 UB KB Swings (32/24k), Odd minutes: 12-14 push-ups. Rest 2 minutes [...]