Strength: Max Push-Press Conditioning: 3 sets: 3 min rd: 25 SDLHP 45-65 *With time left do: 5 deck squats 35/55 10 box jumps 20/24 1 min rest Cool down: 100 fast banded good mornings

TEAM WOD: CF Striking TEAM wod This will be just a small taste of a new class we will be offering by Beau Egger .  PLEASE bring light gloves if at all possiable ( batting gloves, lifting, golf, etc). * 8:30 Affiliate team rowing tech *9:00 New Year New You Winners announced. AWESOME #’s

Warmup: Vo2 Max Test Skill: Back Squat Max Effort Conditioning: 8 minutes going between the two movements: A.1 TGU 1 each arm ( choose a WT that is challenging but you can control) A.2 10 Hollow Rocks 4 min Tabata – 30 on 30 off Sandbags “Duck and Jive” 2 min Tabata 20 on 10 […]

AFFILIATE CUP MEETING AT 8:30 WOD teams of 3 5 minute amrap 10m (length of gym) broad jumps down 10m bear crawl back 1 minute rest 5 minute amrap 10 wall ball 10 Kb swings 35/55 1 minute rest 5 minute amrap 10 pullups 10 pushups *these will be done in a round Robbin format, […]

The importance of Olympic weightlifting for the “Sport of Fitness” 1) General Introduction: The mere practice of the Olympic lifts teaches an athlete how to apply large amounts of force. Part of the extraordinary abilities of an Olympic lifter arises out of his having learned how to effectively activate more of his muscle fibers more […]