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sunday

Sunday, July 14th 2019

Happy Birthday  Scott Crawford!

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Rest day!

THIS WEEK AT A GLANCE

Our goal is to help you plan your week, your Open Gym time, and to help bring your weaknesses; whether they be strength, skill or stamina, into balance. Let us know if you have any questions about planning your training and making your time more productive

Monday

“Belly Flop”
20′ AMRAP:
1000 m run
10 x burpee
800 x m run
18 x burpee
400 m run
24 x burpee
200 m run
In time remaining… ME burpee

“BeetleJuice”
4 rds- :45 work/ :15 rest/trans.
1. Bike
2. Burpee
3. Row
4. DU
5. Rest

Tuesday

FS
5 x 3 w/ 2 sec. pause @ bottom
Alt: 8-10 x strct HSPU

“Fran”
For Time:
21-15-9
THR 95/65
Pullup

-10 min. cap-

Wednesday

15′ to build to a heavy 3 Pos. SN
– @ pockets
– @ knees
– @ floor

(3 reps = 1 rd.)

3RFT:
800 m run
21 x T2B
30 x DB SN 50/35

-25 min. cap-

Thursday

Pullup Capacity Drills
-See attached at box
*If hands aren’t shredded from T/W

Alternate will be to work HSPU/ HS Walk progressions

“Brodsky”
7RFT:
7 x burpee pullup
7 x THR 135/95
21 x KBS 55/35
33 x DU

Finisher-
2 rds:
20 x SL Box SQ (1 leg off side of box)
20 x SLDL
20 x single DB OH WL (each leg)

Friday

THR Capacity Drills

EMOM x 11′
*See attached at box

“D.T”
5RFT:
12 x DL 155/105
9 x HPC
6 x PJ

-15 min. cap-


NEWS & UPDATES

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CFR IS HOSTING AN OLYMPIC WEIGHTLIFTING COURSE!

SATURDAY, SEPTEMBER 7TH8:00AM – 5:00PM &
SUNDAY, SEPTEMBER 8TH 8:00AM – 2:00PM

COST: $499.00

Read the full course flyer here: USAW FLYER

This is a course ANYONE can attend. You don’t have to be good at weightlifting or Olympic Lifts to attend this course. It will help you understand them better, perform them better and coach them better, if this is your sport. The instructor is amazing! We’ve had Richard Lansky at our box several times in the past – we are huge proponents of experience and he’s got it!

REGISTER:https://bit.ly/2XixbFG or scan the QR code belowframe

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