Tuesday, 11/6/2018

A. Bench Press 5 @ 40% 5 @ 50% 5 @ 60% *10 Med ball hanging hamstring “thingies” B. 5 rounds of: 5 Shoulder to Overhead (95/135) 10 Toes to Bar 20 Double-Unders/ 60 Single Ninja: 5 rounds of: 10 Wall Ball 10 Burpees 10 V-Ups Bonus: Every 2 minutes, for 20 minutes (10 sets) of: Power Clean + Hang Clean + High Hang Clean *Sets 1-3 – 55-60% *Sets 4-6 – 60-65% *Sets 7-8 – 65-70% *Sets 9-10 –...

Saturday, 6/16/2018

In teams of three, alternate rounds to complete 10 rounds each for time of: 3 Front Squats (heavy, and taken from the floor) 6 Burpees Over the Barbell 12 Kettlebell Swings (heavy)

Wednesday, 1/10/2018

Yoga Tonight @6pm Burpee Challenge: 10/91 Warm up: Coach’s choice + 11 heavy unbroken wall balls C.- Snatch Balance – 60%x3x4 at 35 past the hour (15 minute time cap) 5 rounds of: 10 pistols, total (alternating) 18 feet handstand walk (3 mats) or 3 wall walks at 52 past the hour: 7 minute abs N.- 7 minutes of burpees...

Wednesday, 12/27/2017

Yoga Tonight @ 6pm C.- EMOM for 30 minutes Minute 1.- 6 burpees to 6″ target above standing reach Minute 2.- 1. rope climb + max set of wall balls remaining time (goal is to do one unbroken set until the minute runs out) Minute 3. rest entire minute N.- Tuesday’s...

Tuesday, 12/5/2017

In 2018 we are giving away $100 for every person that works out at CFTN at least 150 Days out of the year. C.- Deadlift 5 sets of 5 @65-70% at 40 past the hour 4 rounds of: 20 toes to bars 20 kettlebell push press, total (16/24) 20 double unders C.- Monday’s...