Apr
29
2016
April 30, 2016
Strength 5×3 power clean + 1 jerk @80% Conditioning: 21,15,9 power cleans 135/95 T2B push ups Core: coach’s choice
Apr
21
2016
April 22, 2016
Ladies night is Saturday night! Don’t forget!! Come get to know the women of CFQC! Strength Front squat 1×5- 65% 1×5- 70% 2×5- 75% WOD- 18 min EMOM min 1- 150 m sprint (scale 100m) min 2- 8 power snatch 115/75 min 3- 8 c2b pull ups
Apr
20
2016
April 21, 2016
Strength EMOM for 10 min 3 power cleans- HP WOD 15, 12, 9, 6, 3 SDHP 115/75 box jumps 24/20 HSPU
Apr
19
2016
April 20, 2016
Strength- EMOM for 10 min 1 power snatch + 1 hang power snatch + 1 OHS- HP Conditioning 15 min amrap 5 t2b 10 burpees 15 air squats cool down- 800 m run
Apr
18
2016
April 19, 2016
Strength: 15 min to work up to a max- clean+hang clean+ jerk (full squats) *beginners- working on form WOD “DT” 5 rounds for time 12 deadlifts 9 hang power cleans 6 s2o 155/105
Apr
17
2016
April 18, 2016
CFQC ladies night is THIS saturday!!! Contact Michelle Bordonaro for more details!!! Its gonna be a fun night, and no, we will NOT be working out!! Strength: back squat 1×5-60% 1×5-70% 2×5-75% Note- Squat program has switched to a modified version of Hatch Squat cycle. 10×3 was just taking wayyy too long. WOD 16 min amrap 10 pull ups 25 ft OH walking lunges with KB (right arm) 53/35 20 wall balls 25 ft OH walking lunges with KB (left arm) Core: coach’s choice
Apr
16
2016
April 16, 2016
Open Gym at 6 pm tonight. Bring some food to share, lift some weight and watch the UFC fights. Regular hours will still be happening in the morning. Strength Deadlift 5×2- 90% Partner Wod 15 min amrap 30 DU’s 10 s2o 95/65 10 burpee over bar *alternate movements with your partner. 1 partner working at a time.
Apr
14
2016
April 15, 2016
Strength Back Squat 10×3- 70% of 1RM rest 60-75 seconds between sets WOD Death by power cleans 135/95 1st min- 1 power clean 2nd min- 2 power clean 3rd min-3 power clean…. *continue until you can’t complete your reps within the minute Core: coach’s choice
Apr
12
2016
April 13, 2016
Strength Est a 3 RM TnG power clean *beginners- 10×3 light weight working on form Conditioning 6 rounds 30 seconds ME t2B 30 seconds rest 30 seconds ME box jumps 24/20 30 seconds rest 30 seconds ME wallballs 20/14 30 seconds rest Core Coach’s choice
Apr
11
2016
April 12, 2016
Strength- Every 90 seconds for 12 min 3 power snatch + 3 OHS Conditioning for time: 500 m row 30 burpees 50 KBS 53/35 30 thrusters 115/75 50 KBS 30 burpees 500 m row cool down 800 m jog