1/23/2015

Use the beginning of class to use a thinner band for pull ups, get your first unassisted pull up, or even get your first muscle up!
Take the OHS’s from the ground by either snatching or cleaning it and putting it on your back to get in an OHS position. Progressions for muscle ups are pull ups and dips at either a 1:1 or 2:1 ratio. If you can do chest to bar pull ups, do them.
Cash out is a partner workout: sprint one length of the gym, do 5 burpees and sprint back. Tag your partner and they go! Do a total of 10 rounds (5 each)

Skill

10 min for pulling skill work: ring rows, pull ups, rope climbs, muscle ups

Conditioning

AMRAP in 10 minutes:
20 double unders
10 OHS, 115/75#
5 muscle ups

Cash Out

alternating rounds with a partner, for time:
10 rounds (total)
sprint ~40 ft. (length of gym)
5 burpees
sprint ~40 ft.

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!