BEG                         INT                         ADV   6 Pull Ups             8 Pull Ups          10 Pull Ups 10 KB 53/20        15 KB 55/35       20 KB Swings 55/35 10 Box Jumps     20 Box Jumps    30 Box Jumps 20 Push Ups         30 Push Ups       40 Push Ups 30 Sit Ups              40 Sit Ups            50 Sit Ups 30 Burpees            45 Burpees          60 Burpees    6    Pull Ups            8 Pull Ups          10 [...]]]> “Mark Twite”

BEG                         INT                         ADV
  6 Pull Ups             8 Pull Ups          10 Pull Ups
10 KB 53/20        15 KB 55/35       20 KB Swings 55/35
10 Box Jumps     20 Box Jumps    30 Box Jumps
20 Push Ups         30 Push Ups       40 Push Ups
30 Sit Ups              40 Sit Ups            50 Sit Ups
30 Burpees            45 Burpees          60 Burpees
   6    Pull Ups            8 Pull Ups          10 Pull Ups

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SNATCH

BEG                         INT                         ADV 3-3-3                      3-3-3-3                  3-3-2-2-1-1

REST

9-6-3                     12-9-6                    15-12-9 200 M                    400 M                   400 Meter Run Push Up                Ring Push Up       Hand Stand Push Up 1/2 Get Up           1/2 Get Up            Half Turkish Get Up Sit Up

Post loads and time to comments.

Class will be at 0800hrs on Monday & all 3 classes (0530, 0600 [...]]]> Click here to view the embedded video.

SNATCH

BEG                         INT                         ADV
3-3-3                      3-3-3-3                  3-3-2-2-1-1

REST

9-6-3                     12-9-6                    15-12-9
200 M                    400 M                   400 Meter Run
Push Up                Ring Push Up       Hand Stand Push Up
1/2 Get Up           1/2 Get Up            Half Turkish Get Up Sit Up

Post loads and time to comments.

Class will be at 0800hrs on Monday & all 3 classes (0530, 0600 & 0900) are combined!!  There will be no evening class at the Riverfron Community Center. 

Robb Wolf- The Paleo Solution !!  Robb’s new book is available at amazon.com

Chuck Vogelpohl with a 1,175lb Squat!!!!

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 [...]]]> Click here to view the embedded video.

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!**

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.

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.

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!!