Doing the Front Squat

A. 3 attempts for weight and reps:
1 power clean
1 push Jerk
1 back squat
1 push Jerk from behind the neck
1 overhead squat
1 attempt at max unbroken ring dips
B. Tabata sit-ups for total reps

Please post results to comments.

Please post results to comments.

Deadlift

A. Overhead Squat; build to a heavy set of 2; aim to go heavier than Oct 28
B. 3 rounds for time:
30 Double Unders
10 Overhead Squats (135#/95#)
30 Double Unders
5 L pull-ups

9AM class

Workout of the Day

A. 4 Rounds:
6-8 Overhead Squat @ 32×1; rest 120 sec
8 Muscle Ups; rest 120 sec
B. 3 Rounds:
10 *explosive* jump squats (bodyweight, with minimal squat); rest 90 sec
20 Chest to Bar Pullups; rest 90 sec
C. Tabata Mash (alternate between two exercises for 16 rounds of 20s work, 10s rest):
Switch Lunges
Anchored Sit Ups

Recommended training day for sectionals athletes. Tomorrow and Sunday on as well.

Remember that the gym will be closed on Monday, February 15th for Louis Riel Day, except for a team workout at 9:00AM.

A. 4 Rounds:
Overhead Squat @ 42X1; 4-6 x 4; rest 90 sec
L Pull Ups @ 2121; amrap x 4; rest 90 sec
B. DB Split Squat @ 3131; 6-9/leg x 3; rest 45 sec b/t legs
C. Tabata Sit Ups – total score
*knee touches ground on split squat;
**WAY below parallel on OHS

Here’s another video of a CFW member’s accomplishment.  Maybe the timing is bad, since he’s in Hawaii right now, but somehow I think he’ll get around to watching it…  Way to go Steve!!!

more jumping?

Workout of the Day

A. 5 rounds:
3 Overhead squat at 3010; rest approx 90s
3 Supinated Grip strict or weighted chin ups at 3010; rest approx 90s

B. 3 sets of 25 (or 10, or 15) GHD Situps unbroken

(Note… if you break any set, stop the set there for all exercises… ie if you get 2 reps on the overhead squat before dropping, do not pick it up for the last rep)

Happy Birthday Brad S. & Smokey Jo!

Real Food Challenge Day 5

Mandy works on the snatch

Workout of the Day

A. 5 rounds:
10 Overhead squat at 3010; rest 90s
10 Supinated Grip strict chin ups at 3010; rest 90s

B. 3 sets of 25 GHD Situps unbroken

(Note… if you break any set, stop the set there for all exercises… ie if you get 7 reps on the overhead squat before dropping, do not pick it up for the last 3)

Overhead Squats

Workout of the Day

Overhead Squat
5-4-3-2-1-2-3-4-5
Add weight each set from 5-1. Then, try to keep the weight as heavy as you can from 1-5.

55.5 inches!!!!!

* The gym will be closing early on Friday night to prepare for the Halloween Social.  We’ll be closing at 5:00PM so arrive by 4:00PM if you want to get a full workout in.  Social tickets available in advance at the gym or at the door that night.  Costumed demo workout at 8:00PM but if you want to participate, please arrive by 7:00PM or you will be ticketed at the door.

*The gym will be closed on Saturday except for a Halloween Team Workout at 9:00AM .  All members welcome.

Workout of the Day

“Josh”

For time:
21 overhead squats (95#/65#)

42 pull-ups

15 OHS

30 pull-ups

9 OHS

18 pull-ups