2015 05 05
Austin one of our High School Athlete's putting his training to work by making the opponent pay for coming at him with the ball
Amateur
Deadlift 1x5 (add 10 lbs to last workout)
Collegiate
Every Minute for 8 Minutes: Deadlift – 3 Reps @ 80% of your most recent 1 RM. *Collegiate pull for speed dropping each rep at the top.
Conditioning
Complete 6 Rounds: Supine Ring Rows – 12 Reps Sprint – 20 yd Shuttle 40 lb Ball Slams – 12 Reps Rest :60 seconds *For the 20 yd Shuttle, sprint 10 yds out and back. Alternate change of direction each round.
2015 05 05
2015 05 04
2015 05 04
Amateur
Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)
Collegiate
Squat 2, 2, 2, 2, 2 Press 5, 5, 5
Conditioning
Complete as many rounds as possible in 5 minutes: 185/125 lb Push Press – 5 Reps CTB Pull Ups – 7 Reps
-Rest 3 minutes, then-
Complete as many rounds as possible in 5 minutes: Broad Jump – 4 Reps 185/125 lb Hang Power Clean – 6 Reps
2015 05 04
2015 05 03
2015 05 02
- prevent and rehabilitate common athletic injuries
- overhaul your movement habits
- quickly identify, diagnose, and fix inefficient movement patterns
- problem solve for pain and dysfunction in austere environments with little equipment
- fix poor mechanics that rob power, bleed force, and dump torque
- unlock reservoirs of athletic capacity you didn’t know you had
- identify and fix poor movement patterns in children
- reverse the aging process
- develop strategies that restore function to your joints and tissues
- accelerate recovery after training sessions and competition
- create personalized mobility prescriptions to improve movement efficiency
- improve your quality of life through regained work capacity
- run faster, jump higher, and throw farther
2015 05 02
2015 05 02
RWB – 21 GUNS – Saturday 5.2.15
Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity. On those dates in particular you’ll see some RWB members coming in, as well as for classes over the next coming months, introduce yourselves and welcome them to CFSB!
The WOD: “21 GUNS”
21 minute AMRAP (As many rounds as possible)
400 meter run*
21 pushups
21 box jumps (24″/20″)
15 burpees
9 pull-ups
2015 05 01