Coach K bringing home the 1st place this weekend at the Salt Games.
CFOIB Summer Semester Begins TODAY!
Bootcamp ~ Extended Open Gym hours ~ More Fitness Classes!
Click here to view our full Summer Schedule
FITNESS
A. Four sets of:
Front Squat x 8-10 reps @ 20X1
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B. For time:
30 Kettlebell Swings
15 Burpees
24 Kettlebell Swings
12 Burpees
18 Kettlebell Swings
9 Burpees
AIM
A. Five sets of:
Front Squat x 2-4 reps @ 20X1
Rest 20 seconds
Unbroken Chest-to-Bar Pull-Ups x 10-15 reps as quickly as possible
Rest 3-4 minutes
B. Complete rounds of 15, 12 and 9 reps for time of:
135/95 lb. Hang Squat Cleans
Burpees
SPORT
NEW PROGRAMMING CYCLE STARTS TODAY!!!
Get strong, and go long. Focus will be on foundational strength and aerobic capacity.
A. Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes
Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.
B. Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch
*Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.
Goal is perfect reps, drive through the heels, finish extension, aggressive turnover and good weight distribution on receiving.
C. Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM
D. Four sets for max reps of:
45 seconds of Alternating Reverse Lunges (185/125 lb – back rack)
Rest 45 seconds
45 seconds of Supinated-Grip Strict Pull-Ups
Rest 45 seconds
CROSSFIT MOMS
Advanced
5 rounds
10 medicine ball cleans #12
10 wall ball #12
Intermediate
4 rounds
10 medicine ball cleans #10
10 wall ball #10
Beginner
3 rounds
10 medicine ball cleans #8
10 wall ball #8