11/20/15:Friday


   
 
10 Minute EMOM
3 Deadlifts @ 70% of Max Deadlift
Remaining Time : Max Reps Strict 

Handstand Push-Ups

then

5×10 Romanian Deadlift

superset

5×10 Reverse Hyper

  
 
 

11/19/15: Thursday: Oly Club 7:30pm

PRINT and bring your Squat Strong paper with you to class today! squat strong program Squat Strong  Week 3/Day 2 “Speed Partials” then Complete as many reps as possible of: 6 min Row for Calories 5 min Burpee Box Jump Overs (24/20) 4 min 10m Shuttle Sprints 3 min Snatch (135/95) 2 min Double Unders…

11/18/15: Wednesday

 Iron Scap then “Helen” 3 Rounds For Time 400m Run 21 Kettlebell Swings (55/35) 12 Pull-ups then 12 Minute EMOM 1: 200m Run 2: 30 Seconds of Sit-ups/Hollow Rocks 3: 30 Seconds of V-ups/V Holds Congratulations to Louis on his Retirement   Thank you for your Service, good luck on all your future endeavors, we…

11/16/15: Monday

Congrats to all the CFTC athletes that hit the podium at competitions over the weekend!             Matt and Russ (1st and 3rd at the Iron Curtain in Orlando) and Carlos and Lori (1st and 3rd at the Ancient City Throwdown in St. Augustine)! PRINT and bring your Squat Strong paper with you to…