10.6.2021Warm-up10 cal bike or row foam roll upper back, arm pit area, sides, glutes, IT bands Red band 10 - pull aparts, single arm press, Good morning Empty bar - 5 strict press, 5 push [...]

10.5.2021Skill Work3x2 Jerk from Rack 75% C&J 3x2 Squat Clean 75% C&J 2 C&J 75% 2 C&J 80% 2 C&J 85% 1 C&J 90%Clean and Jerk (2x1 C&J above 90%)Metcon (AMRAP - Reps)30 second work, [...]

10.4.2021Saturday 10/16 - CFSRs 13th anniversary party!Warm-up2xs Couch Stretch 200 M Run bear crawl, soldier kick, samson stretch, Side LungeBack Squat (5@75%, 3@85%, max @ 95%)Metcon (AMRAP - Rounds and Reps)2xs - 5 Min amrap [...]

10.3.2021Burgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat [...]

10.2.2021Warm-up400 m run 10: pvc pass thru, OHS, Round the world, Good Mornings, Leg kicksAccessory Work3x 10-15 strict Pull Ups, strict Dips work on handstand walks Metcon (Time)4 RFT 200 M Run 1 Rope Climb [...]

10.1.2021Metcon (AMRAP - Rounds and Reps)25 min Amrap 5 KB Swing Rt 35/26 Rx+ 53/35 5 KB Snatch Rt 5 KB C&J Rt -- 5 KB Swing Left 5 KB Snathc Left 5 C&J Left [...]