Kimberly Russell

Week 2 of our 5×5 squats.  We incorporate some heavy deadlifts at the end of the week and have higher skill movements with lower reps sprinkled in throughout the week.  Stand by for a CFC outing to concert in the park! Monday “Rush Hour” 5min AMRAP 400m run max rds of 7 Power cleans 155/105 […]

Monday Back squat 5×5 75% “The Good Life” 21-15-9 DB front squat 50/35 KBS 70/53 Ring pushups 5×5 at 75% is tough but manageable.  We are gonna do this 3 weeks in a row then test our back squats.  This is meant to be a sprint wod.  Scale the FS so you can get 21

Monday “”The Ultimate Warrior”” 6rds 6 Power cleans 155/105 8 C2B Pullups 10/6 Cal bike/Row Lots of arms in today’s wod.  We are pulling in every plane of the shoulder.  Focus on consistency of effort.  We want the cleans unbroken for atleast 3 rds.  See what pace you can hold on the rower and go

Monday DU skills 2 Power clean and Jerk EMOTMx7 “”Jake the Snake”” 15 min AMRAP 7 Power clean and Jerk 135/95 30 DU 7 Strict pullups 30 DU 20 ABmat situps 30 Du I want you to use a weight you can do 7 reps in no more than 2 sets.  We want a consistent

Reminder, tomorrow is Murph and we are open 9am only.  We back off a bit on the lifting this week to give everyone a chance to recover from Murph.  Also, we have to let the floor sit for a couple of days before we can drop weights.  This week we will utilize a lot of

Gym remodel is underway and the floors are being leveled on Saturday 5/25.  We have some closures coming up in order to make this happen. We are open Friday 5/24 6am and 8:30am only. CLOSED Friday 5/24 9:30 class, 4pm and 5pm CLOSED Saturday 5/25 all classes. CLOSED Sunday 5/26 open gym (you’re welcome to

Monday Back squat 4×5 75% “”Race Car”” 3rds 25 wallballs 15 TTB 12 Box Jump overs 24/20 Tuesday “”Rain Man”” EMOTMx24 min 1: strict HSPU  6 2: Bike 12/9 cal 3 2 Rope climbs 4: 20 Abmat situps Wednesday Deadlift 3rm “”Milkshake”” 12 min AMRAP 14 Ball slams 40/30 2 wall walks 50m Slam ball

Monday “””Road kill”” 12-9-6-3 Front squats 185/125 4-3-2-1 Rope climbs 200m run You don’t have to lift as heavy as you can to get stronger.  This wod is very much a strength component.  Use a weight you can get all 12 with good technique.  Set a pace you can maintain.  We can scale the reps

We max Front squat Wed woot woot!  Here’s our chance to showcase those gainz.  We’ll retest Tuesdays at the end of next cycle.  We are gonna keep working on upper body gymnastics and hopefully get some folks some muscle ups and or bar muscle ups. Monday 3x DB seated Press 10 15 GHD situps “”Commando””

Heads up, starting next week, we test our 1rm Front squat, the week following our 1rm power clean, then 3 weeks out our 3rm Deadlift. Monday Back squats 10-8-6-4-2 65-70-75-80-85 “Bumblebee” 10 min AMRAP 30 Wallballs 20/14 10 Burpee box jump overs 24/20 We are building to a heavy 2 with descending reps to train