11/12/2014

During strength today, we will be alternating between strict pull-ups and snatch grip dead lifts.  Select a number of strict pull-ups that will challenge you.  If you are still working on your first pull-up, consider using negatives mixed in with banded pull-ups, for your sets.  Advanced athletes go for some weighted pull-ups, it should make the muscle ups feel “light”.  Conditioning is an ascending infinity ladder with constant muscle ups by 2.  Consider scaling to 1 muscle per round if they are still new to you.

Strength (alternating untimed)x4

a) Strict Pull-ups

b) Snatch Grip Dead lift x5 (225/155)

Conditioning

AMRAP in 12 minutes:
2 Thrusters, (115/75#)
2 muscle ups
4 Thrusters, (115/75#)
2 muscle ups
6 Thrusters, (115/75#)
2 muscle ups
etc.

POPULAR POSTS

The Murph Challenge 2023

Each year for Memorial Day we host an Event here at CFC called “Murph” or officially “The Murph Challenge”.  “Murph” is a Hero workout, performed

May 2023 – What’s In The Box

Ladies Night – Last Call Calling all CFC Ladies! It’s not too late to show up for tomorrow night’s Ladies Night!  The event starts at

May Wendler Cycle

FIVE, THREE, ONE, GAINS!Strength and muscle building are two important aspects of fitness that many people strive to improve. While there are many different training

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals, get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!