6/6/16

Today is an early celebration of Coach Kate’s birthday (tomorrow) and Sam’s birthday (Wednesday). The workout is a mash up of their favorite movements: “Grace” and muscle ups. You may do the work in any order you wish and you may go back and forth between CJ’s and muscle ups. However, if you are scaling muscle ups to a 2:1 ratio (2 pull ups and 2 dips) then you should complete an equal amount of pull-ups and dips in a set. For instance, you may do a set of 10 pull-ups and then 10 dips (equivalent to 5 muscle ups), but you may not do 10 pull-ups, 5 CJ’s, 10 dips. Compare to 6/8/15.

30 and 30
For time:
30 Clean and Jerks, 135/95#
30 Muscle Ups

partition as necessary 

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!