Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Power Clean – work to WOD weight Part 2 – Conditioning: “Bro Island” Performance: 20 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Power Snatch – 7 sets of 1 increasing in weight – work past WOD weight Fitness: Push-press – 5 sets of 3 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance & Fitness: 10 minute skill work – Single arm KB Swings and KB Cleans Part 2 – Conditioning: “Deuce [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Clean and Jerk – Work up to WOD weight Part 2 – Conditioning: “Grace” Partner up to [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Turkish get-ups – 10 minutes to go over proper form and technique with light KB or unloaded. (These are a finisher for [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Power Cleans – 20 min to establish a 1RM Fitness: 12 min EMOM; Even minutes: 5 Power Clean @ RPE 6, odd minutes: 30 [...]
On Memorial Day, we are open for classes at: CFJC – 9:00 and 10:00am CFC – 9:00 am “Murph” For time (wearing a weighted vest if possible): Run one mile 100 pull-ups 200 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Power Clean- work up to 70%, then perform 3 Touch and go reps EMOM for 10 minutes Part 2 – Conditioning: [...]
