10/26/2016

Upcoming local competitions:

10/29 - CF Proven Partner Throwdown M/F teams $69pp

12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle! 

• 10 weeks: 9/12 - 11/18. 
• Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

4 rds
5 - 45# RDL
5 - Push Ups
5 - Wallballs
8 - PVC Good Morning
8 - Cal Row

BUY IN

Free:
Wall Ball:
Pick a number of reps that is outside your comfort
zone, but achievable. Do 4 sets, resting as needed

Push Press:

RX: 

5 sets - 6-5-4-3-2 reps
asending

Comp: 
6-5-4-3-2
set 1: 70% set 2: 75% set 3: 80% set 4: 85%
set 5: 90%

SKILL

go hard then rest while partner works

WOD

8 min amrap-

In teams of two, alternate complete rounds:
8 Deadlifts (185/135 lbs)
8 Burpee Box Jump-Overs (24″/20″)

comp: 225-155
free: dbl kb dl

CASH OUT

remaining class time to work on
higher then your normal box jump
jump up step down to another box safely

MOBILITY

hamstrings