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Monday 09.24.2018

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We would like to welcome Graham, the newest member of our CFNH community.

ANNOUNCEMENTS:
– Our October on-ramp begins next Tuesday October 2nd at 6pm. Tell your friends!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Press
5 x Klokov Press
7 x Overhead Squat
10 x Walking Lunges
III. Mobility

Impact/Focus: Overhead Squat 1RM
Warm up as needed (3 sets x 3 reps) before completing the following workload for Overhead Squat.

Overhead Squat 1-1-1-1-1-1RM

Notes: Athletes should plan to achieve their max effort attempt within 5-6 singles. Plan to limit yourselves to no more than 3 attempts at a PR weight. Get some, freaks!

Post loads to comments.

“Violent Vertical”
Complete as many rounds/reps as possible in 10:00 of
2-4-6-etc…x Power Clean (155/105)
10 x Box Jumps (24/20)

Post rounds/reps completed to comments.

Katelyn

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