5/18/2018

Strength volume today is totally up to you as an athlete.  Aim to complete 4 sets of each movement in the 15-20 minutes allotted for it.  Consider scaling rope climbs to non-legless, or rope pulls.  Scale ring dips to box and band variations.  Our conditioning piece is a sprint workout use a manageable load for the front squats and move FAST!

*coaches note – sprint WOD, please make sure all athletes have their own rower, consider going with two heats if time allows.

Strength

Take 15 minutes to alternate between

A.  Legless Rope Climbs

B.  Ring Dips

Conditioning

21-15-9

Front Squats (135/95)

Kettlebell Swings (53/35)

Calorie Row

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!