Above is a few pictures of our new facility. To call it a transformation would be an understatement! Holiday Schedule Reminder – Thursday the 24th last class is at 11am, Friday the 25th we’re having one class at 10am, Saturday our regular schedule resumes. Back Squat 5×3, then: 5 Rounds for time of: Farmers [...]
Archive for the ‘Heavy Day’ Category
Monday 122109 – Back Squat
Sunday, December 20th, 2009Saturday 121909 – Press
Friday, December 18th, 2009Press 5×3, then: 50 Box Jumps & 50 overhead walking lunges for time Use a 10, 25, or 45 lb bumper plate for the walking lunges. Fitness Spotlight has 8 Ways to get healthy.
Tuesday 121509 – Front Squats
Monday, December 14th, 2009Front Squat 3×3, then: 7 Rounds for time: 15 Dumbell Push Press 20 Squat Thrusts *Compare to 092909* Canola oil, yes or no? Andrea’s grandmother’s empanadas are possibly the most delicious food in the world. Anyone who’s had them will try to get their hands on as many as possible when they find out she’s [...]
Friday 121109 – Deadlift
Thursday, December 10th, 2009Deadlift 1×5, then: 3 500M Rows, resting 2 minutes between rows. Has anyone seen the advertisements for KFC’s new $3.95 meal that has 395 calories? The meal consists of a grilled drumstick, grilled thigh, green beans, and mashed potatoes. It’s a very smart marketing campaign in my opinion, and will likely give them a solid boost [...]
Thursday 121009 – Jerk
Wednesday, December 9th, 2009Jerk 1-1-1-1-1, then 21-15-9 reps of Thrusters & Pushups The nomenclature of the Jerk can sometimes confuse people. Here at CFSP when we say “Jerk” we mean the split jerk done in Olympic Lifting, and when we say “Push Jerk” we mean the version of the jerk where you land in a partial squat position. [...]
Wednesday 120909 – Pistols
Tuesday, December 8th, 2009Pistols (One-legged squats) - Perform 5 sets of 5 reps with each leg, working up to max weight or least amount of assistance, then 3 Rounds for time of: 30 Steps walking lunge 30 Situps 30 Back extensions Our time at the Edgcumbe Rec Center is coming to an end. After 4 months of hard work [...]
Friday 120409 – Cleans
Thursday, December 3rd, 2009Reminder – We’re holding a WOD to honor the Ft Hood victims on Saturday @ 8am, this workout is open to non-members as well. Email at [email protected] to rsvp. Work up to a 1 rep max Clean, then: Do 1 Dumbell clean and run 1 width of the gym the first minute, 2 DB [...]
Tuesday 120109 – Karen
Monday, November 30th, 2009Snatch 1-1-1-1-1-1-1, then: 150 Wallball shots for time Scheduling note – Morning class will do Deadlift before Karen.
Monday 113009 – Deadlift
Sunday, November 29th, 2009Reminder: 25% off sale at our online store ends today! Deadlift 5×3, then: 4 Rounds for time of: 5 Power Cleans 15 Pushups 25 Squats Fitness Spotlight recently published their Holiday Survival Guide for keeping things on track during the holidays.
Tuesday 112409 – Back Squat
Tuesday, November 24th, 2009Online Store Update – Our apparel provider, Spreadshirts, is offering 25% on all orders between Nov 27 & Dec 1, and Free Shipping on all orders over $50, go to our shop for details, codes are at the top of the page! Scheduling Reminder – No Class on Thursday, Friday’s class is a 5k run [...]