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    WORKOUT OF THE DAY -Saturday, May 31st
    posted May 30

    Eat a big dinner/breakfast. This week is gonna be heavy!

    Saturday:

    “Fight Gone Bad”
    3 rounds with 1 min rest between rounds:
    1 min wall ball 20/14 10′
    1 min SDLHP 75#/55#
    1 min box jumps 20″
    1 min push press 75#/55#
    1 min row

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    WORKOUT OF THE DAY -Friday, May 30th
    posted May 29

    Eat a big dinner/breakfast. This week is gonna be heavy!

    Friday:
    A. Front squat. 20 min to find 1RM
    75% 5r, 85%3r, 90% 2r, 100% 1r, 100% 1r, 100% 1r. …just keep going until you fail.

    B. For time:
    20 Box jumps 24/20
    30 sit ups
    40 pull ups
    50 sit ups
    60 push ups (hand release)
    70 sit ups

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    WORKOUT OF THE DAY -Thursday, May 29th
    posted May 28

    Eat a big dinner/breakfast. This week is gonna be heavy!

    Thursday:
    A. Push Press. 20 min to find 1rm
    75% 5r, 85%3r, 90% 2r, 100% 1r, 100% 1r, 100% 1r. …just keep going until you fail.

    B. 3 X 500 meter row
    each for time.
    rest approx 2-3 min between sets

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    WORKOUT OF THE DAY -Wednesday, May 28th
    posted May 27

    Eat a big dinner/breakfast. This week is gonna be heavy!

    Wednesday:
    A. Deadlift. 20 min to find 1RM
    75% 5r, 85%3r, 90% 2r, 100% 1r, 100% 1r, 100% 1r. …just keep going until you fail. OR the coach says your form sucks and you need to stop

    B. 3 rounds for time:
    9 front squats 135/95
    6 hspu
    30 double unders

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    WORKOUT OF THE DAY -Tuesday, May 27th
    posted May 26

    Eat a big dinner/breakfast. This week is gonna be heavy!

    Tuesday:
    A. Bench Press. 20 min to find 1RM
    75% 5r, 85%3r, 90% 2r, 100% 1r, 100% 1r, 100% 1r. …just keep going until you fail.

    B. AMRAP 10 min
    15 toes to bar
    10 box jumps 24/20
    5 kbs 32/24

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    WORKOUT OF THE DAY -Friday, May 23rd
    posted May 22

    This next week is a de-load. We’ll be setting you up to hit some big numbers the following week. Make sure you eat well, and sleep enough. Take care of your bodies, and come in ready to hit some new PR’s!

    Don’t forget! Jamie is competing at Regionals in Del Mar this weekend! Try to come out and support him with the rest of the CFHW family!

    Friday:

    A. Push Press
    3 sets of 10 reps
    rest 2 min between efforts
    at 65% of 1RM

    B. “Sydelle”
    5 rounds for time:
    80 ft sprint
    10 clapping push ups
    10 CTB pull ups
    10 box jumps 24/20
    15 air squats
    Rest exact time it took to complete the round before starting the next round.

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    WORKOUT OF THE DAY -Thursday, May 22nd
    posted May 21

    This next week is a de-load. We’ll be setting you up to hit some big numbers the following week. Make sure you eat well, and sleep enough. Take care of your bodies, and come in ready to hit some new PR’s!

    Don’t forget! Jamie is competing at Regionals in Del Mar this weekend! Try to come out and support him with the rest of the CFHW family!

    Thursday:

    A. Front Squat
    3 sets of 10 reps
    rest 2 min between efforts
    at 65% of 1RM

    B. 8 rounds
    for reps:
    1 min on
    1 min off
    alternate:
    burpees
    KBS 32/24

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    WORKOUT OF THE DAY -Wednesday, May 21st
    posted May 20

    This next week is a de-load. We’ll be setting you up to hit some big numbers the following week. Make sure you eat well, and sleep enough. Take care of your bodies, and come in ready to hit some new PR’s!

    Don’t forget! Jamie is competing at Regionals in Del Mar this weekend! Try to come out and support him with the rest of the CFHW family!

    Wednesday:

    A. Deadlift
    3 sets of 10 reps
    rest 2 min between efforts
    at 65% of 1RM

    B. EMOM 15 min
    for load and reps
    Score = heaviest snatch & total double unders

    1 full snatch
    AMRAP double unders

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    WORKOUT OF THE DAY -Tuesday, May 20th
    posted May 19

    This next week is a de-load. We’ll be setting you up to hit some big numbers the following week. Make sure you eat well, and sleep enough. Take care of your bodies, and come in ready to hit some new PR’s!

    Don’t forget! Jamie is competing at Regionals in Del Mar this weekend! Try to come out and support him with the rest of the CFHW family!

    Tuesday:

    A. Bench Press
    3 sets of 10 reps
    rest 2 min between efforts
    at 65% 1 RM

    B. 5 rounds for time:
    10 ring dips
    10 CTB Pull ups

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    WORKOUT OF THE DAY -Monday, May 19th
    posted May 18

    This next week is a de-load. We’ll be setting you up to hit some big numbers the following week. Make sure you eat well, and sleep enough. Take care of your bodies, and come in ready to hit some new PR’s!

    Don’t forget! Jamie is competing at Regionals in Del Mar this weekend! Try to come out and support him with the rest of the CFHW family!

    Monday:

    A. Back squat
    3 sets of 10 reps
    rest 2 min between efforts
    at 65% of 1rm.

    B. AMRAP 12 min
    5 thrusters 115/75
    7 hang power clean 115/75
    15 sit ups ab mat

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