• circle_thumb
    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.

    view/add comments

  • circle_thumb
    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

    view/add comments

  • circle_thumb
    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

    view/add comments

  • circle_thumb
    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

    view/add comments

  • circle_thumb
    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

    view/add comments

  • circle_thumb
    WORKOUT OF THE DAY -Saturday, May 17th
    posted May 16

    Saturday–

    A. muscle up progressions

    B. 30 muscle ups for time

    view/add comments

  • circle_thumb
    WORKOUT OF THE DAY -Friday, May 16th
    posted May 15

    Friday–

    A. Push Press
    75% 5r, 85% 3r, 95% AMRAP

    B. 7 rounds for time:
    7 hang squat clean DB 45/25
    7 push ups

    view/add comments

  • circle_thumb
    WORKOUT OF THE DAY -Thursday, May 15th
    posted May 14

    Thursday–

    A.
    Front squat
    75% 5r, 85% 3r, 95% AMRAP

    B. 21-15-9-6-3
    hspu
    KBS 32/24

    view/add comments

  • circle_thumb
    WORKOUT OF THE DAY -Wednesday, May 14th
    posted May 13

    Wednesday–

    A. Deadlifts
    75% 5r, 85% 3r, 95% amrap

    B. 20 min AMRAP
    600 meter run
    30 sit ups

    view/add comments

  • circle_thumb
    WORKOUT OF THE DAY -Tuesday, May 13th
    posted May 12

    Tuesday–

    A. Bench Press
    75% 5r, 85% 3r, 95% AMRAP

    B. 3 rounds for time:
    250 meter row
    10 burpees
    30 double unders

    view/add comments

  • Archives:
  • Tag Cloud: