Monthly Archives: November 2013

Saturday Programming

Open Gym

Competition Template:
Establish a 1 rep max Clean and Jerk

Row 1k
50 thrusters (bar only)
30 pull-ups

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Reminder for Tomorrow

We will be closed for all three of our usual Friday morning classes (5,6,930) tomorrow. We will have normal afternoon hours though. If you are a morning class goer come try an afternoon class out!

High Bar Back Squat

Alternating Tabatas (20 seconds of work followed by 10 seconds of rest; each couplet should have a total work time of 8 minutes)

Double Unders/Sit-ups

Rest 3 Minutes

Air Squats/ Hang Cleans (165/115)

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Thanksgiving Day Workout

There will be one class time for tomorrow. We will be having a special holiday class starting at 1030 am tomorrow morning. Swing by for a good workout before you begin your thanksgiving feast!

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Bring Your Socks!

What’s a fun way to start off your holiday weekend? Well with Rope Climbs of course!

1a) 3 sets of 5 Behind the neck Push Presses + 3 Overhead Squats

1b) 3×5 Pendlay Row with a 3 second pause at the top

3 Rounds of the following AMRAPs

5 Power Cleans (195/125)
3 Rope Climbs

Rest 1 Minute

2 Wall Crawls
30 Sit-ups

Rest 1 Minute

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It’s On for Thanksgiving!

So I had a few people tell me they were willing to come in and get a workout in on Turkey Day so we will be having one class that day at 10:30. It should be a fun workout and a great way to start your holiday, so please try to make it if you can!

The Squats get tough so be prepared to grind!

6 sets of 3 Front Squats/6 Back Squats @90% of 1 RM Front Squat

3 Rounds
1 minute ME KB Swings (55/35)
Rest 30
1 minute ME HSPU
Rest 30
1 minute ME Row
Rest 30

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Thanksgiving Week Schedule

I’ve had a few people show interest in having a special workout time this Thursday. A sort of get your workout on so you can get your pie on later kind of thing. If you are interested in coming to the gym on Thursday before all the festivities begin, please let me know either through the blog or face to face. If there’s enough interest I’d like to do a group workout sometime around 10:30 on Thursday. If there isn’t too much interest, we will just stay closed for that day. Also we will not be having morning classes on Friday (5am, 6am, and 930am). Other than that it will be business as usual here at CFLC. If you have any relatives in town who are looking for a good workout, or who perhaps just want to watch the awesomeness that is you workout, feel free to bring them in!


Establish a 1 Rep Max Snatch

1a) 4×6 Snatch High Pulls @50% of the highest 1 rep Snatch made (these high pulls should be fast and explosive!)

1b) 4 sets, 3 times through Plyo Boxes


50 Double Unders

12 Burpees

10 Toes to Bar

8 Pull-ups

6 Push Press/Jerks (155/105)

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The Story of Fran


1a) Snatch Balance 4×3

1b) Snatch Grip Deadlifts with a 2 second pause just below the knee @110% 4×3

Row 2k (every 500m, come off the rower and complete 50 Double Unders)

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