• CFSB It’s only 45″ of work :)
  • Strength: Ia. Back squat a. 3RM b. -10% x 3+ c. -10% x 5+ Ib. Renegade Rows 3 x 12 (6/side alternating) Conditioning:   Row for Calories Front Squat (95/65) Shoulder to overhead (95/65)

  • March 30, 2015
  • CFSB “Jump with your feet & hands”
  • Strength:7 minute EMOMHang power snatch + Power snatch + OHS(1+1+1) 70-75%RM snatch 5 min rest + C&J warm up 7 minute EMOMPower clean + Hang clean (squat) + Jerk(1+1+1) 70-75%RM Clean Conditioning: lateral box jump overs ttb Hand release push ups

  • CFSB Happy Birthday Colla!!
  • Strength: Ia. Press (floor, not from rack) a. 3RM b. -10% x 3+ c. -10% x max effort: Press ME, then Push press ME, then Push jerk ME Ib. Strict T2B 3 x 10 Conditioning: Colla’s Birthday    

  • March 29, 2015
  • CFSB Taking turns to deload
  • Strength Deadlift (may be conventional or sumo – athlete pref) a. 4RM b. -10% x 4 c. -10% x 4+ Conditioning: 30 Double Unders KBS (24/16 kg)

  • March 25, 2015
  • CFSB A little bit of everything
  • Strength A1. Back squat a. 4RM b. -10% x 4 c. -10% x 4+ A2. Strict Hanging L-Sit raise (rings) 3 x 12 Conditioning: Clean and Jerk (90-95% RM) Deadlifts (same clean and jerk weight) Wall balls (20/14) Pull ups Cash out: 30 cal row

  • March 24, 2015
  • CFSB Breaking down the Snatch
  • Strength Power clean + Push press + Jerk a. (2 + 2 + 1)RM b. -10% x 5 x 1 Conditioning:   Hang Snatch (95/65) OHS (95/65) Chest-to-bar Pull ups

  • March 23, 2015
  • CFSB Thrusters on a whole new level
  • Strength/Skill A1. Front squat a. 4RM b. -10% x 4+ c. -10% x 4+ A2. Ring L-sit hold 3 x 30sec Conditioning: Thrusters Burpee Box Jump (24/20)

  • March 22, 2015
  • CFSB CF Open 15.4
  • Mobility/Skill work for CF Open 15.4 Movements Conditioning: CF Open 15.4

  • March 19, 2015
  • CFSB Can you feel it in your shoulders?
  • Strength/Skill 1. Back squat a. Heavy single b. -10% x 3 c. -10% x 5 (i.e. 80% of heavy single) 2. Supine plank (weighted) aka Reverse Plank 3 x 45-60 sec. Conditioning: Doubles (120 singles) HSPU  

  • March 18, 2015