squat cleans

Wednesday, March 28, 2018

Strength: Tempo Front Squats (32X1)
4 Sets X 3 Reps Based off of 1RM
Set 1 – 65%
Set 2 – 70%
Set 3 – 72%
Set 4 – 75%

Workout: 4 Rounds for Time including Rest
7 Squat Cleans (135,95) RX+(155,105)
7 Front Rack Lunges
50 Double Unders
Rest :30 After Each Round

Wednesday, October 25, 2017

Workout: Every 8 Minutes for 4 Rounds of:
20 Slam Balls (20,10)
12 Power Cleans (135,95)
(20,16) Calories Airdyne
10 Squat Cleans (135,95)
(10,8) Calorie Airdyne (Arms ONLY)
8 Bar Facing Burpees

Accessory: Alternating Tabata of:
Plank Jacks
Hollow Rocks
Then
Accumulate 50 Ab mat Sit ups or GHD Sit ups

Thursday, September 7, 2017

Strength: Overhead Squat:
*Adjusted 10 RM based on Set 4 of last week*
Set 1-50% of 10 RM – 12 reps
Set 2-75% of 10 RM – 10 reps
Set 3-Max Reps of 10rm
Set 4- Adjust weight BASED on the NUMBER of reps in set 3

Workout: 4 Rounds for time of:
5 Squat Cleans (135,95)
100 Double Unders
10 Handstand Push ups

Saturday, June 24, 2017

Skill: Partner Flight Simulator for time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5:
Unbroken Double Unders or Singles (scaled)

Workout: For time
Teams of 2:
25 Wall Balls (20,14)
9 Squat Cleans (135,95)
18 Bench Press (155,105)
25 Wall Balls
7 Squat Cleans (155,105)
14 Bench Press
25 Wall Balls
5 Squat Cleans (165,115)
10 Bench Press

 

Tuesday, November 1, 2016

Strength: In 20 minutes establish a 1 Rep Max Push Press

Workout: For Time of:
20 Chest to Bar Pull ups
400 Meter Run
15 Squat Cleans (135,95)
800 Meter Run
15 Squat Cleans (135,95)
400 Meter Run
20 Chest to Bar Pull ups

Accessory: Group Stretch

halloweencfsc

2016 CFSC Halloween Party!

Thank you everyone for coming out and dressing up.

Friday, July 15, 2016

Workout:
As many rounds as possible in 20 minutes of:
1.2.3.4….
Squat Cleans (185,115)
Muscle ups

Then,
3 Supersets of:
:30 GHD Supine Hold (face up)
:60 GHD Prone Hold (face down)

Esprit

Come support our athletes on Saturday!

8am-2pm

The gym will be closed for our competition

Monday, April 18, 2016

“Elizabeth”
21-15-9 of:
Squat Cleans (135,95)
Ring Dips

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