• CFSB “Awkward ladder”
  • Strength: 1A) Snatch high pulls from power position 5×5 @ up to 75% 1B)Handstand holds facing the wall 3/15-30″ Conditioning: C2B Hand-release push up Snatch

  • June 30, 2015
  • ELDOA vs. other mobility techniques
  • ELDOA vs. other mobility techniques. Over the years I have heard people try to explain, compare, and understand the practice of ELDOA, saying it’s “Yoga for the spine” “the Fountain of Youth for the spine” These things are both true but ELDOA fitness is that and so much more. ELDOA was developed about 30 years ago by […]

  • CFSB “Let’s cut this in half”
  • Strength:1A)Deficit Deadlift5x5 @75% 1B) Weighted push ups3 x 8-12  (45/25) Conditioning: 50%C&J Deadlift Hang power clean Shoulder-to-overhead 2-for-1 Burpees over bar 50%C&J 5 Cleans 3 Thrusters 1 2-for-1 Burpee over bar

  • June 29, 2015
  • CFSB “South Pawz”
  • Strength: 1A) Pause Front squat (4 seconds) 5/5 @ 75% 1B) Weighted pull ups3/8-12 reps Conditioning: T2B Double KB front rack lunges Cal row Rx: 24/16kgRx+: 32/20kg

  • June 28, 2015
  • CFSB “Strong Saturday”
  • Strength: 7 min EMOM 2 Power Clean 2 Jerk (2+2) Start @ 65% then increase Conditioning: 400 m run ohs (95/65) P. snatches

  • June 26, 2015
  • CFSB “Throwdown Thursday 3’s”
  • Strength: Conditioning: 1A) Power jerk up to 2RM -5%/2 -10%/2 1B) weighted plank (45/25) 3/45″-1′ “Throwdown Thursday” In front of a 9′ Clock 3 Minutes of Clean and Jerk (50% C&J) 3 Minutes of Rowing (calories) 3 Minutes of Burpees

  • June 24, 2015
  • CFSB “Dirty Diane”
  • Strength: 1A) Pause front squat + 2 front squats 65/1+2 75/1+2 (80/1+2)2 1B) Weighted pull ups 3/8 Conditioning: Deadlift (185/115) HSPU *50 D.U. and 7 C2B after each round

  • June 23, 2015
  • CFSB “Body push & pull”
  • Strength: 1A) Power clean + Power jerk (1RM) -5%/1 (-10%/1)2 2A) Hollow Body Rocks 100 Conditioning: Minute of Rowing (calories) Hand release push ups

  • June 21, 2015