Monthly Archives: June 2015

Time to go Overhead

The amount of reps prescribed for this workout may seem too challenging for some, but remember, every workout we do can be scaled. 

If you are not comfortable with the Rx’d number, we can always scale the amount of reps, weight, or both to fit your experience level. The important part is maintaining the integrity of the movements and the workout intensity. 

Scale with form and intensity in mind and the results will follow. 


100 Overhead Squats for time (95/65) each time you put the bar down complete 10 Toes to Bar

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Keep Pushing


3 Rounds
5 “Cindy’s”
7 Deadlifts (255/175)

Performance Team
4×1 Clean Complex (heavy as possible)
1 Power Clean
1 Hang Squat Clean
1 Squat Clean and Jerk

7×6 Chest to Bar Pull-ups; Rest 50 seconds between each set

2 Rounds
2 min ME SkiErg
2 min ME AirDyne
4 min ME Row
30 GHD Sit-ups
30 Hip Extensions

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Filthy Fifty

We had a great turnout for this Wednesday’s workout. For sure one of the tougher workouts, everyone gave their all and met Filthy Fifty with a start strong finish strong approach. Great job guys!

Here’s some footage from the afternoon classes:

30 Clean and Jerks (does not have to be squat) 135/95

A) 4×6 Front Squats @75% of 1RM
B) 4xME Handstand Push-ups
C) 4×25 Walking Lunges

Performance Team
With a 40 minute running clock complete:
1. 30 Snatches for time or AMRAP 10, (185/125)

at the 10 minute mark, complete

2. 30 Clean and Jerks for time or AMRAP 10, (225/145)

at the 20 minute mark, complete

3. 30 Front Squats or AMRAP 10, (225/145)

at the 30 minute mark, complete

4. AMRAP 10 of:
1 Legless Rope Climb
2 Muscle Ups
3 Rope Climbs
4 Muscle Ups

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Pressing Series Continued

Today, for our Thursday Seminar we will continue to build on the foundation for our Pressing Series. The end goal is to ultimately have a few people doing Ring Handstand Push-ups, as well as some well executed Shoulder to Overhead movements.

Seminar times today are at 4:30 and 6:30 with Weightlifting at 5:30

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One of my Favorites

One of the original workouts, this one is both fun and challenging. No matter how many times this workout is done, it will always be intense because as you get better with the movements you only move faster thus increasing the intensity and dose of the workout. Because of the movements and light weight, this workout pace should be consistent and fast for the entire workout.

“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Hip extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Performance Team
3×5 “Tall Jerks”

A) 4×2 Split Jerks
B) 4×6 Bent Over Rows

3 Rounds
Prowler Push or Sled Drag 200m (guys:2-45’s, ladies:2-25’s)
Run 200m
15 Shoulder to Overhead (155/110)

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You Need to Enjoy It

 9:30 session having a little fun. 

Remember, this should first and foremost be about having fun, no matter what level you are at! Come to class and be in the moment. This is your time to push your physical limitations, work off some stress, meet some new friends and dedicate an hour focused solely on your self improvement. 

Don’t get so caught up in your training that you forget why you started in the first place. Have some fun with it all

A) 10-8-6-4-2 Deadlift
B) 10-8-6-4-2 Bench Press

For Time
40 Pull-ups
30 Thruster (95/65)

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Fight the Good Fight

Happy Father’s Day to all our CFLC Dads out there who continue to fight against the “Dad Bod” trend. I hope everyone enjoyed their Father’s Day, together we can get rid of “Dad Bod”.

A) 4×2 Overhead Squats
B) 4×10 GHD Sit-ups

Kb Swings (70/55)
Overhead Squats (95/65)

Performance Team
A) 3×3 RDL’s with a 2 second pause at bottom + 1 Hang Squat Clean and Jerk @approx. 60% of 1RM Power Clean
B) 3×20 Hip Extension
C) 3×10 Strict Press

5 Rounds
1,000m on whichever piece of equipment you choose
30 Walking Lunges
30 Double Unders

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