Bent Over Row (Pendlay Style)
5-5-5-5-5-5
Rest
Every minute on the minute for 10 minutes
5 Hang Power Snatch 95/65
5 Overhead Squats
Post loads and time to comments.
Rear Foot Elevated Split Squat
5-5-5-5-5 (ea leg)
Rest
3 rounds for time of :
400 Meter Run
5 Pull Ups
10 Push Ups
15 Double Unders
Post loads and time to comments.
Javorek’s Barbell Complex #1
AMRAP In 20 Minutes M95/W65
BB Upright Row X 6
BB High Pull Snatch X 6
BB Behind the Head Squat Push Press X 6
BB Behind the Head Good Morning X 6
BB Bent Over Row X 6
Post loads and time to comments.
Clean (Squat, Split or Power)
3-3-3-3-3-3
Rest
“FRAN”
21-15-9
Thrusters 95/65
Pull Ups
Post loads and time to comments.
Congrats to Nate Ihrke who just returned from FT. Lewis attending a Leadership and Assessment Camp. Nate scored the second highest in his Regiment on the APFT with a score of 341!!!! He is a STUD!!!
Melanie Roach C&J 231lbs at a bodyweight of 116lbs!!!
We bid farewell to Tim K & his family, they are enroute to FT. Bliss, TX and it has been our pleasure having him back again as a member of the CFR Team. Tim is outstanding as both a Coach & athlete! I’m confident he will continue to train the soldiers in functional fitness and thus enabling them to be better prepared to accomplish the mission. Tim you’re a good man with a good heart and may GOD Bless you and you’re family. Thanks for all you’ve done for CFR!!!!
400 Meter Run
15 Squat Cleans 155/115
15 Toes to Bar
15 Box Jumps
15 Push Presses 135/95
400 Meter Run
15 Thrusters 135/95
15 Pull Ups
15 Burpees
15 Overhead Walking Lunges 95/65
400 Meter Run
Post loads and time to comments.
Bench Press
3-3-3-1-1-1
and then
Horizontal Rows
Rest
3 Rounds for time of
20 Box Jumps
20 Wall Balls
400 Meter Run
Post loads and time to comments.
After an unprecedented 2.5 inches of rain in LESS than an hour, the River Front Community Center had some major flooding issues going on.
BUT, the City has managed to get things back in working order!! SO, we WILL have class tonight.
Sorry for the confusion – see you in 2 hours!!
Back Squat
3-3-3-1-1-1
and then
Goblet Squats (2) sets of max reps (to technical failure)
Rest
21-15-9
Pull Ups
KB Swings 55/35
Dips
Post loads and time to comments.
There will be no evening class at the Riverfront Community Center on Wednesday due to flooding, I will keep you posted on the status.
