9/30/2015

Strength is a complex – power cleans are caught above parallel in a quarter squat, then either stand up and set for a push press or go directly into it. Same for the jerk – you may receive the push press and go directly into the jerk or completely reset. Jerks can be power or split.
Scale the HSPU’s with pike box HSPU’s, wall walks, or stink bugs.

Strength

Take 20 minutes to find a heavy complex for the day

Power clean + push press + jerk

Conditioning

5 rounds for time:
5 power cleans, 155/105#
5 HSPUs

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!