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

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** 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

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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**

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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

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

AMRAP IN 25 MIN

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

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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#

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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

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