Gym closing Thursday and Friday
Hey guys just letting you know there will not be open gym Thursday and Friday and also no childcare Thursday and Friday. Sorry about the last minute update.
2014 08 14
*Program Notes: This is a transition week. We will back off some of the heavy stuff and work in some sessions that are less typical for our program. Stick with the program, understand that transition weeks are designed to give you the the recovery to excel in the next cycle, and resist the urge to add in extra work. I shouldn’t have to impress upon you the importance of an occasional deload week. Google It. The next cycle begins on Monday, August 18th. Then we will get back to building up your foundational strength and aerobic base, and be ready to set some new PRs in the next 9 week block. Remember, we program off of the technical and strength deficiencies that we notice in the athletes that show up regularly per each prior 9 week block.
A.
3 Rounds
30 sec Scap Pull Up
45 sec Jimmy Buffets (Standing, Athletic, Squat)
30 sec Pillar to Plank Press up
B.
Floor Press 3x5 @ 65% of Bench 1RM (8/4) rest 90 seconds
C.
3 Rounds
1 Minute Deadbug
15 sec Rest
1 Minute Pillar (side steps)
15 sec Rest
1 Minute Pull Up/Ring Row Hold
15 sec Rest
*** for all the holds once you break you are done, even if there is time left in the minute
D.
Optional Cool Down, 3 Rounds
Side Pillar Stretch 30sec RT/ 30sec LT
Vert Lunge Stretch 30sec RT/ 30sec LT
2014 08 13
2014 08 12
Student Welcome Week @ CFSB!
*Program Notes: This is a transition week. We will back off some of the heavy stuff and work in some sessions that are less typical for our program. Stick with the program, understand that transition weeks are designed to give you the the recovery to excel in the next cycle, and resist the urge to add in extra work. I shouldn’t have to impress upon you the importance of an occasional deload week. Google It. The next cycle begins on Monday, August 18th. Then we will get back to building up your foundational strength and aerobic base, and be ready to set some new PRs in the next 9 week block. Remember, we program off of the technical and strength deficiencies that we notice in the athletes that show up regularly per each prior 9 week block.
A.
20 Min Toes to Bar Practice
B. 14 Min Burpee Skill/Efficiency Work C. 8 Rounds 15 sec Toes to Bar Rest 45 Sec 15 sec Burpees Rest 45 Sec Score total TTB and Burpees separately
B. 14 Min Burpee Skill/Efficiency Work C. 8 Rounds 15 sec Toes to Bar Rest 45 Sec 15 sec Burpees Rest 45 Sec Score total TTB and Burpees separately
2014 08 12
Class Schedule Survey! Tuesday 8.12.14
We are considering adding classes and making it a 4:00, 5:00, 6:00, 7:00pm class schedule. If you want your opinion heard, click here to answer the survey!
*Program Notes: This is a transition week. We will back off some of the heavy stuff and work in some sessions that are less typical for our program. Stick with the program, understand that transition weeks are designed to give you the the recovery to excel in the next cycle, and resist the urge to add in extra work. I shouldn’t have to impress upon you the importance of an occasional deload week. Google It. The next cycle begins on Monday, August 18th. Then we will get back to building up your foundational strength and aerobic base, and be ready to set some new PRs in the next 9 week block. Remember, we program off of the technical and strength deficiencies that we notice in the athletes that show up regularly per each prior 9 week block.
A.
Moving at a conversational pace
15 minute amrap
5 Strict Pull Ups
7 Russian KB Swings 70/55
1 Cadence Shuttle
B.
Deadlift 3x5 @ 65% of 1rm (based off of 7.22.14)
Rest 2 minutes between efforts, stay connected to the bar, no touch and go
C.
3-5 Rounds
Side Pillar Hip Tap 30sR, 30sL
Childs Pose 30s
2014 08 11
Construction on south side of home st
Hey guys, there is construction on the south side of home street, you may want to take Main Street north, then east on day :)
2014 08 11
Click here for our Gone on Vacation Post
*Program Notes: This is a transition week. We will back off some of the heavy stuff and work in some sessions that are less typical for our program. Stick with the program, understand that transition weeks are designed to give you the the recovery to excel in the next cycle, and resist the urge to add in extra work. I shouldn’t have to impress upon you the importance of an occasional deload week. Google It. The next cycle begins on Monday, August 18th. Then we will get back to building up your foundational strength and aerobic base, and be ready to set some new PRs in the next 9 week block. Remember, we program off of the technical and strength deficiencies that we notice in the athletes that show up regularly per each prior 9 week block.
A.
Squat 3x5 @ 65% of 2rm, Rest 90 seconds between.
Base squats off of 8/7/14
B.
Every minute on the minute for 16 minutes
Odd minutes: 5 Alternating Single Arm Kettlebell RDLs 55/35
Even minutes: 6 box jumps 24/20
C.
2-3 Rounds
Active Hamstring Stretch 30R/30L
Dancer Stretch 30 R-M-L
2014 08 10
Carl and I will be gone on vacation from Thursday August 14th - Monday August 18th! Its a much needed vacation and we will miss you guys while we are gone! In the meantime, our amazing ass coaches are running the gym. Listen to them. They have the authority to shoot on sight.
If you have any emails you are sending Carl and I, be patient, because we will be hiking, and doing stuff like that :) We will get to them asap!
If you feel that Robby, Amy, Savannah, Mike, or Caitlin could answer a question you may have.
Click here to email Robby
Click here to email Amy
Click here to email Savannah
Click here to email Mike
Click here to email Caitlin
2014 08 10
2014 08 10
2014 08 10