“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 [...]

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!!

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“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***