squat cleans

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

20160416_111715_HDR-2

We are constantly trying to make 3SIX0 Fitness better. We have made a little more shelving space available for your personal items. Please utilize this space in order to keep the gym clean and orderly and also to prevent any damage to personal belongings.

 

Friday, March 4, 2016

Workout: Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (135,85)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans (185,115)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (225,145)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (275, 175)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (315, 205)

Stop at 20 minutes.

2016 Open Standards

2016 Open Standards

Athletes and Judges, please review the standards for the 16.2 by clicking here

Thursday, January 7, 2016

Workout: For time of:
20 Deadlifts (225,135)
400 meter Run
20 Kettlebell Swings (53,35)
400 meter Run
20 Overhead Squats (95,65)
400 meter Run
20 Burpees
400 meter Run
20 Pull-ups
400 meter Run
20 Box Jumps
400 meter Run
20 Squat Cleans (95,65)