“TEAM WORKOUT”
               TBA

REMINDER:  “CFR SOCIAL” at June’s Cottage on Broadway & Miami at 5:00PM!!

BENCH PRESS
BEG                    INT                    ADV
5-5-5                 5-5-5-5             5-5-5-5-5

REST

3 Rounds for time of:
200 M               400 M                400 Meter Run
10 GHD SU       15 GHD SU        20 GHD Sit Ups
10 SLDL             15 SLDL              20 SLDL

Post loads and times to comments.

** Reminder CFR is having a “social” at June’s Cottage on Friday September 03rd at 5:00PM.  Come and hang out guys with your families and friends!**

BACK SQUAT

BEG                    INT                    ADV
5-5-5                 5-5-5-5             5-5-5-5-5

REST

12-9-6               15-12-9             21-15-9
Pull Ups            Pull Ups            Pull Ups
KB Swing          KB Swings        KB Swings
25/15                 45/25               55/35 lbs
Burpees              Burpees            Burpees

Post loads and time to comments.

“NANCY”

BEG                    INT                    ADV
3 RDS                 4 RDS                5 RDS
400 M                400 M              400 Meter Run
9 OHS                  12 OHS             15 Overhead Squats
65/35                  80/50              95/65

**If you can’t execute a proper OHS regression is a front squat**

Post loads and time to comments.

SNATCH

BEG                    INT                    ADV
3-3-3                 3-3-3-3             3-3-3-3-3

REST

9-6-3                 12-9-6                15-12-9
200 M               400 M                400 Meter Run
HPC 65/35       HPC 95/65       Hang Power Clean 135/95

Post loads and time to comments.

This is my Big Brother “Coach Rut” doing triples in the power clean with 90K (198lbs), he’s quite impressive!!

“PURGATORY”

AMRAP IN 25 MIN

400 Meter Run
20 Push Ups
10 Pull Ups
20 Dips
12 Thrusters 95/65
10 Knees to Elbows

Post number of rounds completed to comments.

Deadlift

Beginner               Intermediate               Advance
3-3-3-3                      3-3-3-3-3                  3-3-3-1-1-1

Rest

12-9-6                        15-12-9                         21-15-9        
Bench Dips                  Bar Dips                        Ring Dips
Box Jumps                  Box Jumps                    Box Jumps
Walking  Lunges          OH Walking                  OH Walking    
                                  Lunges W/Plate             Lunges W/Plate
                                  25#/10#                       #45/25#

Post loads and time to comments.

                                     OVERHEAD SQUAT 
Advance                          Intermediate              Beginner
3-3-3-1-1-1                       3-3-3-3-3                  3-3-3-3

Rest

15-12-9                             12-9-6                       9-6-3
400 Meter Run                   400 M                       400 M
Pull Ups                             Pull Ups                    Pull Ups
Push Press 95/65               P.P. 65/45                 P.P. 45/35

Post loads and time to comments.

***You Can’t Apply A Moral Dimension To An Exercise***