Matt finally in Open Class!
“Try not to become a man of success but a man of value.” — Albert Einstein
T1&T2: Goblet Squats @2111, 5-8 reps, 4 sets, rest 1:00.
T3: BS @ 21X1, 4-7 reps, 4 sets, rest 1:00.
T4: BS @ 20X1, 2-3 reps, 4 sets, rest 1:00.
A2. Upper Pull
T1&T2: Assisted Pull-Ups @ 21X1, [...]
Other Common Movements: Wall Ball, Rowing, Step-Ups/Box Jumps
A.Rowing instruction mechanics, WB, Step-Ups
B.4-5 Sets @ 65-75%:
10 WB Shots
200 M Row
Pull-Up, FLR, Perfect Negatives, Perfect Push-Up
A. Pull-Up/Push-up Concepts
B. AMRAP in 10 Minutes @ 65-75%:
B.OTMEM for 10:
5-7 Ball Slams (even)
30 Single Unders (odd)
A.KB Movements, Instruction/Practice
B.10-1 KB Swings, STS, Snatch, Goblet Squat @ 65-75%
“The good life is a process, not a state of being. It is a direction, not a destination.” — Carl Rogers
T1&T2: Hip Extensions @ 4022 6-10 Reps, 4 Sets, rest 1:00. To be clear these are performed on the GHD, not the floor.
T3: Deadlift @ 2011, 3-5 reps, 4 sets, rest 1:00. Go [...]
“Greater than the tread of mighty armies is an idea whose time has come.” — Victor Hugo
T1,T2 & T3: Accrue 5 minutes in the Hollow Body or some variation.
T4+ OTMEM 10, 4-7 Strict K2E’s.
B. 6x200M Run @ 90%, rest 4 minutes.
If running is an issue (for a good reason), then 6×30 seconds row [...]
Enjoying some hang time
“There is nothing stronger in the world than gentleness.” — Han Suyin
T1&T2: Squat Hold on Post, 30-45 seconds, 5 sets. Rest 1:30-2:00.
T3:Back Squat @ 31×1, 6-10 Reps, 3 Sets, Rest 2:00.
T4. Back Squat @ 30×1, 5-3-3-2-2, Rest as Needed.
B. 2 Sets @ 80-90% (Performance Pace), 65-75% (Fitness Pace):
9 Kick to [...]
“There is no strength without unity.” — Irish Proverb
T1&2: Press @ 3211, 6-8 Reps, 4 sets Rest 1:30.
T3: Press @ 21X1, 4-6 Reps, 4 sets, Rest 2:30.
T4: OTMEM 10 (1) Power Clean and (3) Push Jerks (Small Builds through out).
B.@ %100 Row, Sprint or AD 40 Seconds x5 sets Rest 4 mins Between. [...]
As a fundraiser for our imminent expansion and renovation CFL is releasing 5 lifetime membership certificates. They are 5K each and once they are gone they shall never be seen again.
First come first served.
If you are interested please contact Ian directly.
A new study was released by Louise Humphrey, a human origins researcher at the Natural History Museum in London. The study surrounds cavities found in half of the 52 teeth that were found in the back of a cave in Morocco, North Africa. The teeth date back between 15,000 and 13,200 years ago.
“Excruciating toothaches and [...]
People are getting strong around here…
“Only one who devotes himself to a cause with his whole strength and soul can be a true master. For this reason mastery demands all of a person.” – Albert Einstein
T1&T2: 3x ME Superman Hold, hands at sides palms up. Rest 2:30.
T3: Deadlift @ 2011, 3-5 reps, 5 [...]
Brandon knocking out some row sprints
“My strength is as the strength of ten, because my heart is pure.” — Alfred Lord Tennyson
@ 90% (Performance Pace), 65-75% (Fitness Pace):
AMRAP 3 Min
4 Pull Ups (T4+ Upper Pull Kipping)
8 Reverse Lunges
*Reverse Lunges are in place. Step back, kiss the knee, return the foot next to your [...]