By: Carl Case 0

A) snatch balance + hang snatch - 8x1@70-75% of 1RM B) front squat - every 2:00 x 6 rounds - 2 squats @ 85% (feel free to increase after first 3 rounds if the 85% feels good!) C) 3x5 man makers AHAP In between sets perform 10 banded good mornings + 5 inch worms (with push-up)

2014 12 15

Tuesday, 12.16.14

By: Carl Case 0

Is it just me or because of the shadows does it look like Jon is floating? Thats some next level shit.

Amateur

Deadlift 5 RM (add 10 lbs to last workout) Strict Chin Ups 3 x max reps

Collegiate

Deadlift 5 RM Weighted Chin Up 5 RM

Conditioning

Complete 3 rounds: 1 Muscle Clean to Push Press…2 Muscle Cleans to 2 Push Presses…3 Muscle Cleans to 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds. *Each muscle clean must start on the ground

Video of a Muscle Clean

2014 12 15

Tuesday 12.16.14

By: Brandon Wilton 0

Check out some of the new CFSB professionals right here! A. 20 minutes to complete 8x2 Power Snatch + Hang Power Snatch Notes: you may full snatch if your bottom position is preeeetttyyy, the 20 minute time cap is strict. Try to keep these sets all AHAP B. 12 minute amrap 5 x 50 Yard Sprints 20 Toes to Bar 20 Burpees 20 Kettlebell Swings 70/55 SOCIAL MEDIA EXPLOSION! 1. Our Newsletter (once a month emails about any event or workshop we have coming up!) Click here to sign up 2. also, want notifications of blog posts in your inbox? [st_category_subscribe_form] 3. and just because Click here and follow us on Facebook while you are at it...why not?

2014 12 15

Monday 12.15.14

By: Brandon Wilton 0

[vc_row][vc_column width="1/1"][code][/code][/vc_column][/vc_row][vc_row][vc_column width="1/1"][text_output]Nice Job AJ!! (don't kill me for putting a picture up of you and your mom, lol) Parallel bars 10.3 - 1st High bar 9.1- 1st Rings 9.4 - 1st Pommel 8.6 - 1st Vault 9.1 - 2nd Floor 7.9 - 2nd Individual all around - 1st Team all around - 1st A. "Lynne" 5 rounds Max unbroken bodyweight bench press Max unbroken pull ups Notes: Rest as needed between rounds, but be reasonable. You may kip or strict for pull ups.[/text_output][/vc_column][/vc_row]

2014 12 14

Monday, 12.15.14

By: Carl Case 0

Amateur

Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 5 lbs to last workout)

Collegiate

Squat 5 RM Press 5 RM

Conditioning

Complete 7 rounds: False Grip Pull Ups on Rings or False Grip Ring Rows – max reps Hollow Rocks – 10 reps

Hollow Rock Prg 1 Hollow Rock Prg 2

2014 12 14

AJ’s gymnastics meet!

By: Brandon Wilton 0

Hey everyone! AJ's gymnastics meet is from 11:30 to 1:30 today! It's $7 to enter and it's right down the gym at gymnastics Michiana !!

2014 12 14

Sunday 12.14.14

By: Brandon Wilton 0

Final day for the early bird Whole90, price goes up tonight at midnight! click here for more details 25 minute amrap

Teams of 3-4 will alternate rowing 15 calories at a time accumulating a separate rowing score for the workout

The other team mates will work at this chipper, one person at a time, accumulating as many ROUNDS as possible.

50 Deadlifts 135/95

50 Double Kettlebell Swings 55/35

50 Push Ups

50 Hang Power Cleans 115/85

50 Ball Slams 40/30

50 KB Squats 55/35

50 Shoulder to Overhead 95/65

50 Box Jumps 24/20

Calories are added to final rep count.

2014 12 13

Saturday 12-13-14

By: Carl Case 0

A) clean pull + clean - 2x2@80%, 2x2@85%, 1x1@90%, 1x1@95% B) back squat - 3x4@80%, 1 max set at 70% C) 8min abs - 2x through V-ups Plate ground to overhead Partner med ball sit-ups Med ball over shoulder

2014 12 13