Workout

Hero workout of your choice.

See gym whiteboard for suggestions or peruse all of them here.

Workout

Filthy Fifty

For time:
50 box jumps (24/20 in)
50 jumping pull-ups
50 kettlebell swings (16/12 kg)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (45/35 lb)
50 back extensions
50 wall-ball shots (20/14 lb)
50 burpees
50 double-unders

Rest day or make-up day

Workout

For load:
Clean and jerk
1-1-1-1-1

Then,

For time:
10 clean and jerks at 70% of heaviest single
10 clean and jerks at 80% of heaviest single

Workout

For distance:
Row for 25 minutes

*Every 5 minutes, stop and perform 20 push-ups

Workout

21-18-15-12-9-6-3 reps for time of:
Dumbbell front squats (50/35 lb)
Toes-to-bar

*100m farmers carry after each set

Rest day or make-up day

Workout

Fight Gone Bad

3 rounds for max reps of:
1 minute of wallballs (20/14 lb)
1 minute of sumo deadlift high pulls (75/55 lb)
1 minute of box jumps (20 in)
1 minute of push presses (75/55 lb)
1 minute of rowing (calories)
Rest 1 minute

__________

Labor Day Schedule

On Monday, September 4, we will have a limited schedule. Classes will be held at 9:00 and 10:15 a.m. Please sign up in advance on Pike13.

Workout

For load:

Bench press
5-5-3-3-3-1-1-1-1

__________

Gym Announcements

It’s Party Time

See you Sunday, September 3 for Kim’s birthday bonanza! Ask your coach for the details.

Labor Day Schedule

We will have a limited schedule on Monday, September 4. Classes will be held at 9:00 and 10:15 a.m. Please sign up in advance on Pike13.

Workout

3 rounds for time of:
50 hip extensions
25 strict pull-ups
800m run

__________

Gym Announcements

It’s Almost Party Time

Join the CFSC crew in celebrating Kim Babson-Roth’s birthday this Sunday, September 3! For event details, check out the whiteboard at the gym or ask your coach. All CFSC members (and their people) are welcome. Hope to see you there!

Labor Day Schedule

On Monday, September 4, we will have a limited schedule. Classes will be held at 9:00 and 10:15 a.m. Please sign up in advance on Pike13.