6/2/2014-6/9/2014

Congrats on all the PR's this weekend it was awesome seeing all the hard work pay off for all the CFM members!






CF 2 Strength


Monday-Backsquat 5@9 load drop 5-7% repeat (3 down sets)


Tuesday-Clean + Hang Clean High Hang Clean 60%x1, 65%x1, 70%x1, 75%x1x2, 80%x1


Wednesday-Snatch + Hang Snatch + High Hang Snatch 60%x1, 65%x1, 70%x1, 75%x1x2, 80%x1


Thursday-Push Press 5 @ 6, 5 @ 7, 5 @ 8, plus four down sets (repeat)


Friday-Back Squat, 303 tempo 5 @ 7, 5 @ 8, 5 @ 9, plus two down sets (load drop)


Saturday-Make up






CF 2 Conditioning


Monday-AMRAP 10min 10 CTB Pull ups 12 DB Snatches (alt) 55/35 200m Run


Tuesday-AMRAP 8 minutes:

12 thrusters, 55#/35# dumbbells
12 toes-to-bar


Wednesday-3 rounds for time:

Run 400m
12 pullups
12 ring dips


Thursday-4 rounds for total reps:

60 seconds kettlebell snatch, alternate every 5 reps, 24kg/16kg
60 seconds burpees
120 seconds rest


Friday-2 Rounds For Reps 1min Row for cals 1min KB Swing 1min Double unders 1min V-ups Rest 1min


Saturday-






CF 1 Strength


Monday-Backsquat 5@9 load drop 5-7% repeat (3 down sets)


Tuesday-Clean From Coaches Choice dependant on athlete


Wednesday-Snatch From Coahes choice dependant on athlete


Thursday-Push Press 5 @ 6, 5 @ 7, 5 @ 8, plus four down sets (repeat)


Friday-Back Squat, 303 tempo 5 @ 7, 5 @ 8, 5 @ 9, plus two down sets (load drop)


Saturday-Make up






CF 1 Conditioning


Monday-AMRAP 10min 10 Pull ups or Ring rows 12 DB Snatches (Alt) 200m run


Tuesday-4 rounds for total reps:

60 seconds kettlebell snatch, alternate every 5 reps
60 seconds burpees
120 seconds rest


Wednesday-3 rounds for time:

Run 400m
12 pullups/ring rows
12 ring dips/push ups


Thursday-4 rounds for total reps:

60 seconds kettlebell snatch, alternate every 5 reps, 24kg/16kg
60 seconds burpees
120 seconds rest


Friday-2 Rounds For Reps 1min Row for cals 1min KB Swing 1min Double unders/Single unders 1min V-ups/Sit ups Rest 1min


Saturday-

5/26-5/31

CF2 Strength

Monday-15 minutes: Deadlift 2 @ 6, two down sets (repeat)

Tuesday-12 minutes: Bench Press 2 @ 7, two down sets (load drop)

Wednesday -Power Clean

15 minutes: 60%x2, 65%x2, 70%x1x2, 75%x1

Thursday-15 minutes: Back Squat 2 @ 6, two down sets (repeat)

Friday -Power Snatch

15 minutes: 60%x2, 65%x2, 70%x1x2, 75%x1

Saturday-Powerlifting Total

3 attempts each to 1RM squat, bench press, deadlift

CF2 Conditioning

Monday-3 rounds for time:

Run 400m

12 push press, 135#/85#

TIMECAP: 10 minutes

Tuesday-3 rounds for total reps;

1 minute row for calories

1 minute burpees

1 minute airdyne for calories

1 minute wall ball

1 minute rest

Wednesday -AMRAP 10 minutes:

12 overhead squats, 115#/75#

12 kettlebell swings, 24kg/16kg

12 chest-to-bar pullups

Thursday-4 rounds for time:

6 power cleans, 135#/95#

15 sit-ups

Friday -3 rounds for time:

15 goblet squats, 24kg/16kg

12 ring dips

50 double unders

TIMECAP: 12 minutes

Saturday-None

CF1 Strength

Monday-15 minutes: Deadlift 2 @ 6, two down sets (repeat)

Tuesday-12 minutes: Bench Press 2 @ 7, two down sets (load drop)

Wednesday -15 minutes of jerk practice

Coach chooses exercise

Thursday-15 minutes: Back Squat 2 @ 6, two down sets (repeat)

Friday -Power Snatch


15 minutes: 60%x2, 65%x2, 70%x1x2, 75%x1

Saturday-Power lifting total

CF 1 Conditioning

Monday-Same as CF2 Scaled

Tuesday-Same as CF2 Scaled

Wednesday -AMRAP 10 minutes:


12 overhead squats OR Goblet squats


12 Russian kettlebell swings


12 pullups OR ring rows

Thursday-4 rounds for time:


6 dumbbell hang power cleans


15 sit-ups

Friday -3 rounds for time:

15 goblet squats

12 ring dips OR pushups

50 double unders OR 75 single unders




TIMECAP: 12 minutes

Saturday-

5/19-5/24

CF2 Strength


Monday-Snatch 15x1 on :60


Start @ 80%, add weight after no fewer than 2 but no more than 4 good lifts.


Tuesday-Paused Front Squat


20 minutes to build to 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets


Wednesday-Clean & Jerk 15x1 on :60


Start @ 80%, add weight after no fewer than 2 but no more than 4 good lifts.


Thursday-Back Squat


20 minutes to 1 @ 8, drop to 4 @ 9 (load drop) three down sets


Friday-Deadlift


20 minutes to 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets


Saturday-none






CF 2 Conditioning


Monday-Every 2 minutes for 10 minutes:

5 power cleans, 115#/75#

5 thrusters, 115#/75#

5 power snatch, 115#/75#

5 overhead squats, 115#/75#


Tuesday-AMRAP 12 minutes:

15 pullups

12 walking lunges, 55#/35# dumbbells

9 burpees


Wednesday-For time:

Run 800m

50 squats

25 ring dips OR pushups

Run 400m

35 squats

15 ring dips OR pushups

Run 200m

20 squats

5 ring dips OR pushups


TIMECAP: 20 miinutes


Thursday-AMRAP 10 minutes:

30 double unders OR 60 single unders

15 Russian kettlebell swings


Friday-3 rounds for time:

20 box jumps OR step-ups

15 pullups OR ring rows

10 deadlifts


TIMECAP: 12 minutes


Saturday-murph






CF 1 Strength


Monday-Snatch Variation of coach's choice




15x1 on :60, addling load ONLY as mechanics allow


Tuesday-Paused Front Squat




20 minutes to build to 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets


Wednesday-Clean Variation of coach's choice




15x1 on :60, addling load ONLY as mechanics allow


Thursday-Back Squat




20 minutes to 1 @ 8, drop to 4 @ 9 (load drop) three down sets


Friday-Deadlift




20 minutes to 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets


Saturday-none





CF 1 Conditioning


Monday-Every 2 minutes for 10 minutes:

5 dumbbell hang power cleans

5 dumbbell thrusters

5 dumbbell power snatch, alternating

5 dumbbell squats (load on shoulders)


Tuesday-AMRAP 12 minutes:

15 pullups OR ring rows

12 walking lunges w/dumbbells

9 burpees


Wednesday-For time:

Run 800m

50 squats

25 ring dips OR pushups

Run 400m

35 squats

15 ring dips OR pushups

Run 200m

20 squats

5 ring dips OR pushups




TIMECAP: 20 miinutes


Thursday-AMRAP 10 minutes:

30 double unders OR 60 single unders

15 Russian kettlebell swings


Friday-3 rounds for time:

20 box jumps OR step-ups

15 pullups OR ring rows

10 deadlifts




TIMECAP: 12 minutes





Saturday-murph

5/12-5/17/2014

Hi Guys Jacob and I will be gone all this week as of Wednesday and we will be back on the 28th. Also other news we have Progenex orders in as of Tuesday possibly Monday. There are Extra, so if you would like one please speak with one of the coaches! Last news Update we are doing a Memorial Murph WoD this coming weekend please come and celebrate with a fun workout!




CF 2 Strength

Monday-Paused Back Squat
20 minutes to build to 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets

Tuesday-Bench Press
20 minutes to build ot 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets

Wednesday-Snatch
In 20 minutes: 70%x2, 75%x2x2, 80%x1, 85%x1x3

Thursday-Front Squat
20 minutes to build to 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets

Friday-Clean & Jerk
In 20 minutes: 70%x(1+2), 75%x(1+2)x2, 80%x1, 85%x1x3

Saturday-None




CF 2 Conditioning

Monday-"Nancy"5 rounds for time:
Run 400m
15 overhead squats, 95#/65#

TIMECAP: 20 minutes

Tuesday-AMRAP 10 minutes: 5 deadlifts, 275#
10 toes-to-bar
15 squats

Wednesday-30-20-10 reps for time:Power Clean 115#/75#
Hand Release Pushups

75 double unders after each round

TIMECAP: 15 minutes

Thursday-7 rounds for time:7 hang squat snatch, 95#/65#
7 pullups
7 sit-ups

TIMECAP: 10 minutes

Friday-4 rounds for time:15 burpees
15 thrusters, 115#/75#

TIMECAP: 10 minutes

Saturday-"Murph"




CF 1 Strength

Monday-Paused Back Squat
20 minutes to build to 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets

Tuesday-Bench Press
20 minutes to build ot 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets

Wednesday-Snatch
20 minutes of practice. More advanced athletes should be working up to moderately heavy weight from the floor.

Thursday-Front Squat
20 minutes to build to 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets

Friday-Jerk
20 minutes of practice. More advanced athletes should be working up to moderately heavy weight from the rack.

Saturday-None




CF 1 Conditioning

Monday-5 rounds for time:Run 400m
15 overhead squats or Goblet squats

TIMECAP: 20 minutes

Tuesday-AMRAP 10 minutes: 5 deadlifts
10 toes-to-bar OR knees-to-chest
15 squats

Wednesday-30-20-10 reps for time:Dumbbell Hang Power Clean
Pushups

75 double unders OR 150 single unders after each round

TIMECAP: 15 minutes

Thursday-7 rounds for time:7 dumbbell hang power snatch
7 pullups OR ring rows
7 sit-ups

TIMECAP: 10 minutes

Friday-4 rounds for time:15 burpees
15 thrusters

TIMECAP: 10 minutes

Saturday-"Murph"

5/5-5/10 2014

Progenex orders must be in by this Thursday by 5PM we will be ordering for everyone who needs it. Let Coach Cris, Tre or Emmily at the front desk know and have your pre-order money on hand if possible thanks!
-Cris

CF 2 Strength

Monday-Snatch + Hang Snatch + High Hang Snatch, 20 minutes to top set

Tuesday-Front Squat
25 minutes to build to 1 @ 9, drop to 2 @ 9 (load drop) 4-6% fatigue (3 down sets)

Wednesday-Deadlift 25 minutes to build to 1 @ 9, drop to 2 @ 9 (load drop) 4-6% fatigue (2 down sets)

Thursday-Clean + Hang Clean + High Hang Clean, 20 minutes to top set

Friday-Back Squat
25 minutes to build to 1 @ 9, drop to 2 @ 9 (load drop) 4-6% fatigue (3 down sets)

Saturday-Make up




CF 2 Conditioning

Monday-3 rounds for time:30 kettlebell swings, 24kg/16kg
20 toes-to-bar
10 clean & jerk, 135#/95#

TIMECAP: 15 minutes

Tuesday-For time:50 crossover pushups on kettlebell
Run 600m
40 pullups
Run 400m
30 one legged squats, alternating
Run 200m

TIMECAP: 15 minutes

Wednesday-9-7-5 for time:Deadlift 275#/185#
Burpee Muscle-Up

TIMECAP: 9 minutes

Thursday-"Elizabeth"21-15-9 reps for time:
Squat Clean 135#/95#
Ring Dip

TIMECAP: 10 minutes

Friday-AMRAP 10 minutes:3 bear complex, 135#/95#
50 double unders

Saturday-TBA




CF 1 Strength

Monday-20 minutes practicing snatch. Start at hip, go to mid thigh, below knee, floor.

Tuesday-Front Squat
25 minutes to build to 1 @ 9, drop to 2 @ 9 (load drop) 4-6% fatigue (3 down sets)

Wednesday-Deadlift
25 minutes to build to 1 @ 9, drop to 2 @ 9 (load drop) 4-6% fatigue (2 down sets)

Thursday-20 minutes practicing Clean. Start at hip, go to mid thigh, below knee, floor.

Friday-Back Squat
25 minutes to build to 1 @ 9, drop to 2 @ 9 (load drop) 4-6% fatigue (3 down sets)

Saturday-Make up




CF 1 Conditioning

Monday-3 rounds for time:30 Russian kettlebell swings
20 toes-to-bar OR knees-to-chest
10 dumbbell hang power cleans

TIMECAP: 15 minutes

Tuesday-For time:50 pushups
Run 600m
40 pullups OR ring rows
Run 400m
30 step-ups onto bench or box, alternating
Run 200m

TIMECAP: 15 minutes

Wednesday-9-7-5 for time:Deadlift
Burpee Pullup

TIMECAP: 9 minutes

Thursday-21-15-9 reps for time:Dumbbell Hang Squat Clean
Ring Dip or Pushup

TIMECAP: 10 minutes

Friday-AMRAP 10 minutes:3 dumbbell complex
50 double unders

Saturday-TBA

4/28-5/3 2014

Coach Cris drove to LA with Harper Foley this weekend to compete in the 8min of Hell Throwdown, they and 18 other high level athletes had qualified for. Coach Cris finished 3rd and Harper Foley close behind at 4th!!

To get in on these events check out www.rawfitnesscombine.com

CF 2 Strength

Monday-Paused Back Squat
20 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue

Tuesday-Hang Clean & Jerk
20 minutes to heavy single, then 85-90%x(2+1)x2

Wednesday-Bench Press
20 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue

Thursday-Hang Snatch
20 minutes to heavy single, then 85-90%x2x2

Friday-Back Squat
20 minutes to build to 1 @ 8, drop to 2 @ 9 (load drop) 4-6% fatigue

Saturday-No Strength Make up




CF 2 Conditioning

Monday-For time:Run 800m
40 dumbbell snatches, 55#/35#, alternating
20 handstand pushups

TIMECAP: 15 minutes

Tuesday-"AMRAP 10 minutes:

Run 200m carrying 45#/25# plate

10 burpees, jumping onto plate"

Wednesday-For total reps:3:00 wall ball
3:00 box jumps
3:00 pullups
3:00 calories on Airdyne

Thursday-21-18-15-12-9-6-3 reps for time:Kettlebell Swing, 24kg/16kg
20 double unders after each set

TIMECAP: 10 minutes

Friday-AMRAP 8 minutes:10 thrusters, 75#/55#
10 toes-to-bar

Saturday-Put the class into teams of 4-5 people. They have 6 minutes at each station to complete as much work as possible. Two people may work at a time. Give the class a few minutes to get set up at each station. There should be one group at each station.
1) Max calories on rower
2) Max wall ball shots
3) Max distance prowler push, 155#/105#, high handles only (do this in the alley by the gym)
4) Max power clean & jerks, 155#/105#
5) Max rope climbs




CF 1 Strength

Monday-Paused Back Squat
20 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue

Tuesday-20 minutes working on jerk, coach selects exercise depending on athlete's ability. Newer athletes should focus on dip & drive and basic foot position drills (X drill, drop jerk.)

Wednesday-Bench Press
20 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue

Thursday-20 minutes practicing hang snatch. Emphasize correct bar path, sweeping bar into hips, finishing tall, and pulling to the receiving position.

Friday-Back Squat
20 minutes to build to 1 @ 8, drop to 2 @ 9 (load drop) 4-6% fatigue

Saturday-No Strength




CF 1 Conditioning

Monday-For time:Run 800m
40 dumbbell snatches, alternating
20 deficit pushups

TIMECAP: 15 minutes

Tuesday-AMRAP 10 minutes:Run 200m carrying 45#/25# plate
10 burpees, jumping onto plate

Wednesday-For total reps:3:00 wall ball
3:00 box jumps
3:00 pullups
3:00 calories on Airdyne

Thursday-21-18-15-12-9-6-3 reps for time:Russian Kettlebell Swing
20 double unders OR 35 single unders after each set

TIMECAP: 10 minutes

Friday-AMRAP 8 minutes:10 thrusters
10 toes-to-bar OR knees-to-chest

Saturday-Put the class into teams of 4-5 people. They have 6 minutes at each station to complete as much work as possible. Two people may work at a time. Give the class a few minutes to get set up at each station. There should be one group at each station.
1) Max calories on rower
2) Max wall ball shots
3) Max distance prowler push, 155#/105#, high handles only (do this in the alley by the gym)
4) Max power clean & jerks, 155#/105#
5) Max rope climbs

Training 4/21/-4/26

If you missed Saturday, Coach Tre brought out Progenex samples for everyone, it was a good time! We are still taking pre-orders for another shipment, please speak to the front desk for more info. Also we have 1 Loco Mocha and 1 Vanilla available for anyone who is interested! Thanks have a great week!




CF 2 Strength

Monday-Front Squat
25 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue

Tuesday-Snatch
20 minutes to snatch heavy single, then 85-90%x2x2

Wednesday-Clean & Jerk
20 minutes to clean & jerk heavy single, then 85-90%x2x2

Thursday-Back Squat
20 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue

Friday-Deadlift
25 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue

Saturday-None




CF 2 Conditioning

Monday-3 rounds for time:20 Goblet walking lunges, 55#/35# dumbbell
10 dumbbell snatch, left, 55#/35#
10 dumbbell snatch, right, 55#/35#
5 dumbbell thrusters, left, 55#/35#
5 dumbbell thrusters, right, 55#/35#

TIMECAP: 14 minutes

Tuesday-AMRAP 15 minutes:10 strict pullups
10 strict handstand pushups
Run 200m

Wednesday-4 rounds for total reps:Max overhead squats in 60 seconds, 95#/65#
Max burpees in 60 seconds
Rest 60 seconds

Thursday-AMRAP 20 minutes:10 thrusters, 65#/45#
10 pullups

Friday-4 rounds for total reps:Max power snatch in 60 seconds, 115#
Max ring dips in 60 seconds
Rest 60 seconds

Saturday-TBA




CF 1 Strength

Monday-Front Squat
25 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue

Tuesday-20 minutes snatch practice, coach chooses position.

Wednesday-20 minutes clean practice, coach chooses position

Thursday-Back Squat
20 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue

Friday-Deadlift
25 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue

Saturday-None




CF 1 Conditioning

Monday-3 rounds for time:20 Goblet walking lunges
10 dumbbell snatch, left
10 dumbbell snatch, right
5 dumbbell thrusters, left
5 dumbbell thrusters, right

TIMECAP: 14 minutes

Tuesday-AMRAP 15 minutes:10 strict pullups OR ring rows
10 deficit pushups OR pushups
Run 200m

Wednesday-4 rounds for total reps:Max overhead squats OR Goblet squats in 60 seconds
Max burpees in 60 seconds
Rest 60 seconds

Thursday-AMRAP 15 minutes:10 thrusters OR front squats
10 pullups OR ring rows

Friday-4 rounds for total reps:Max dumbbell hang power snatch in 60 seconds, alternate every 3 reps
Max Pushups in 60 seconds
Rest 60 seconds

Saturday-TBA