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Workout of the Day – Tuesday

CFRP General Tues Back Squat * Set 1 = x 4 reps @ 75-80% * Set 2 = x 3 reps @ 80-85% * Set 3 = x 2 reps @ 85-90% * Set 4 = x 1 rep @ 90-95% * Set 5 = x MAX REPS 80-85% Rest between sets. Three rounds for time: 10 Thrusters (135/95 lbs) 10 Box Jumps (30″/24″) Rest 2 minutes, and then… For time: Row 500 Meters (waterfall start people) 50 Pull-Ups Three sets of: Single leg v ups x 20 reps Prone Leg Lifts x 15 reps followed by… Three sets of:

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Workout of the Day – Monday

Every two minutes, for 16 minutes (8 sets): Clean x 1.1 (rest 10 seconds between singles) *Sets 1-2 – 55-65% *Sets 3-4 – 65-75% *Sets 5-6 – 75-85% *Sets 7-8 – 85-95% In teams of two, alternate sets to complete four each of: 4 Hang Power Cleans 4 Alternating Reverse Lunges 2 Shoulder to Overhead Run 400 Meters Choose the heaviest load you can successfully complete without dropping the barbell

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Workout of the Day – Thursday

Five sets of: Clean x 3 reps Rest as needed Build over the course of the five sets to today’s heavy triple. Complete as many rounds and reps as possible in 12 minutes of: 3 Hang Power Snatches (135/95 lbs) 6 Overhead Squats  9 back rack lunges each leg  12 hand release push ups

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Workout of the Day – Wednesday

Every 2 minutes, for 10 minutes (5 sets): Deadlift *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% followed by… Every 3 minutes, for 6 minutes (2 sets): Deadlift x 1 rep @ 101+% Every 4 minutes, for 20 minutes (5 sets): 25 Wall Ball Shots (20/14 lbs) 12 toes to bar

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