• CFSB “How Pyramids were Built”
  • Strength: Max Week 1. Back squat* 2. Press; OHS 3. Deadlift 4. Front squat* 5. Snatch; C&J* Conditioning: Wall balls Snatches (75/55) Burpee over Bar Snatches (75/55) Wall balls

  • April 30, 2015
  • CFSB “Throwdown Thursday”
  • Strength: Max Week 1. Back squat* 2. Press; OHS 3. Deadlift 4. Front squat* *priority Conditioning: Throwdown Thursday S2OH (80/70% BW) C2B pull ups (muscle ups) goblet squats (40/30% of B.W.) Immediately into 50/40 cal row Score- rounds plus total time including the row.

  • April 29, 2015
  • CFSB “Everything overhead”
  • Strength: Max Week 1. Back squat* 2. Press; OHS 3. Deadlift *priority Conditioning: Hang clean (135/95) Box jump (24/20) hollow rocks AKBS HRPU T2B

  • April 28, 2015
  • Improve your Posture
  •   Posture has continued to be a reoccurring topic of maintaining health and fitness. With the evolution of the personal computer to the smart phone people’s exposure to improper alignment during work, at home, or just for fun has started plaguing our population. More and more people are  hunched over these products for entertainment and these […]

  • CFSB “How heavy and high can you go?”
  • Strength: 1a. Front squat + Back squat A. (5+7)RM B. RM x (4+6) C. RM x (3+5) 1b. Strict HSPU3 x 5 Conditioning:9min AMRAPAscending ladder: Deadlift Clean Front squat Shoulder-to-overhead Burpee over bar

  • April 21, 2015
  • CFSB “Climb the ladder with this weight”
  • Strength: 1a. Front squat + Back squat A. (5+7)RM B. RM x (4+6) C. RM x (3+5) 1b. Strict HSPU3 x 5 Conditioning: Deadlift Clean Front squat Shoulder-to-overhead Burpee over bar

  • CFSB “Taking it old school”
  • Strength: 1a. Press (from floor) A. 5-5-5-3-3-1-1B. Use heavy single for ME push press to ME power jerk 1b. Good morning3 x 5 @40-50%bsq Conditioning: Pull ups Ring dips Hang snatch (95/65) Burpee over bar 2′ rest Then: 6′ to establish1rm power snatch

  • April 20, 2015