Monthly Archives: May 2017

Some Jocko for you all

5/31/17
5 Sets
20 second L-Sit
6 Bulgarian Split Squats

30 HSPU’s
15 Squat Snatches (185/115) (135/95)

With the remaining time Build to a Heavy 1 rep Snatch

Performance Team
After Class finish with:
5 Rounds
20 Cal Row
16 GHD Sit-Ups
6 Toes to Bar

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The Crew

Thanks to everyone that came out and made time in their day to support something bigger than all of us. Taking time during this national holiday to reflect on what it means for so many has become a very special tradition for me and it makes me so proud that the CFLC crew came out big to do the same this Memorial Day. I really wish I could’ve been there with all of you! 

5/30/17
4 Sets at a challenging weight
3 Front Squats + 1 Split Jerk

3×1
Split Jerk

50 Double Unders
15 Shoulder to Overhead (185/125)
50 Double Unders
12 S2Oh
50 Double Unders
9 S2Oh

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The Murph Challenge

We will be doing our annual Memorial Murph tomorrow at 10am. Remember to come on time and be ready to go and most importantly remember this is a very special hero workout so give it your all for those who fought and gave everything for us. 

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Bring ’em Out


A little Ring work for Friday…

5/26/17
5 Sets
10 Ring Rows
2 Rope Climbs
15 GHD Sit-Ups

21-15-9
Thrusters (115/85)
Ring Dips

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My Favorite Chipper

5/24/17
“Filthy Fifty”
Complete 50 Reps of each of the following:
Box Jumps
Jumping Pull-Ups
Kettlebell Swing (35/25)
Walking Lunges
Knees to Elbows
Push Press (bar only)
Back Extensions
Wallballs
Burpees
Double Unders

Performance Team
EMOM 8
3 Power Cleans

5×2 Back Squat

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Memorial Day is already Here!

Memorial Monday came by quick! And that for us means one thing: The Murph Challenge is here. We’ll be doing the workout at 10am Monday. Please don’t be late! There is usually a big turnout for this event and it definitely helps if everyone shows up at 10 ready to get after it. We will all do a group warm-up, have a quick discussion about the workout then get after it! Immediately following the workout, Healing Source Chiropractic will be holding a quick seminar on the performance benefits of Chiropractic practice as well as providing lunch.

We are limited on weight vests and it is first come first serve with them. Fortunately, we have a lot of service personnel that will bring their own, but if you plan on doing the workout with a vest it is on you to provide the vest.

Here is the official Murph website. This has all the information on the workout and the man behind the cause. You can also register here and get an official 2017 Murph Challenge T-shirt. https://themurphchallenge.com/

5/22/17
Snatch Complex (does not have to be Touch and Go)
Build to a Heavy:
1 Snatch Grip Deadlift
1 Hang Snatch
2 Full Snatches

AMRAP 12
30 Double Unders
7 HSPUs
10 Chest to Bar Pull-ups

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Abs and Buns and Guns oh my!

Hopefully, you guys are enjoying the L-Sit progressions and they continue to improve for you guys. Nothing like starting the week off with shoring up that midline then a little accessory work to build up that booty and we’ll finish it off with an easy little 20 minute AMRAP!

5/22/17
4 Sets
20 second L-Sit
12 GHD Sit-Ups
6 per Leg Bulgarian Split Squats

AMRAP 20
15 cal Row
12 Front Squats (135/95)
10 Hang Power Clean and Jerks (135/95)

Performance Team
2 Rounds
30 Cal SkiErg
40 Toes to Bar
50′ HS Walk

finish with:
2 Sets
8 Clean Grip RDLs

2×10 Reverse Hypers

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