by Jeff Moran | Nov 30, 2020 | Uncategorized
Hope everyone had a nice thanksgiving! Let’s get a baseline 1RM to log, so we can see how we improve over the coming weeks of weightlifting. Monday November 30th 1. Front Squat Few Warm-Ups sets then; 75% x 5 85% x 3 Shoot for new 1RM (2 tries max) 2. Metcon 18min....
by Jeff Moran | Nov 27, 2020 | Uncategorized
Hope everyone had a wonderful Thanksgiving! Time to WURK this food off!! Remember tomorrow is open workout. 10am to 12pm and 5pm to 7pm *remember to arrive with plenty of time for the warm up, workout AND cleanup. Friday November 27th Metcon “Flex...
by Jeff Moran | Nov 26, 2020 | Uncategorized
Happy thanksgiving to our CFoF family!! We hope you get some good family time and food. There are ways to enjoy a little bit of everything and not derail any nutrition progress you may be working on. Indulge in your favorites, but maintain your portions and never eat...
by Jeff Moran | Nov 25, 2020 | Uncategorized
*normal hours on Wednesday. Don’t forget Thursday and Friday schedules: 11/27 10am- 12pm 11/28 10am- 12pm AND 5pm-7pm Wednesday November 25th Weightlifting 3 Back Squats (Climbing. Try and build to a max by the last set) Superset with; 2 Power Cleans (Climbing. Try...
by Jeff Moran | Nov 24, 2020 | Uncategorized
Tuesday November 24th 1. Weightlifting 18min. Window…. 5 Heavy Push Jerks Superset with; 5 Weighted Chin-UpsRest 90sec. Repeat For 4 Total “Working” Sets **If you can not do a weighted chin-up, complete 6-8 Barbell Rows with a SUPINATED grip....
Recent Comments