Reminder: CFNH Halloween Party is this Saturday Oct. 25th @ 5:00. We will depart the gym around 7:00pm and head over to Spooky World in Litchfield. Everyone is welcome!
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Spider Crawl
25ft Inchworms
Scorpion Stretch
III. Mobility
Impact/Focus: M.E. Back Squat
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)
Back Squat 1-1-1-1-1
Post loads to comments.
Notes:1-Rep Maximum/Percentage Calculator
“Grace”
For time
30 x Clean & Jerk (135/95)
Post times to comments.
Skill Development
3 rounds of
:25 Handstand Hold
20 x Knees-2-Elbows (Strict)
20 x Abmat Sit-ups
“M.E. Back Squat”: 205#
“Grace” : 3:55 @ 95# PR!
Enjoy the rest of the week and Happy Hallowe’en !
ME Back Squat: 245 (15# PR!)
Grace: 4:13 RX (a year ago it was 7:20!)
I clearly didn’t look at the workout before going in today.
Back Squat – 295# – new PR (by 20 lbs)
Grace – 5:06 Rx