May 2017

Gym Announcements

JP’s Strength Class begins next week! Interested? Click HERE, or read more about it HERE!

Want to hear more about JP’s Strength Class!? He is hosting a free seminar this Sunday from 9:00 am-10:30 am.  He will talk about his strength class then break people out into groups to find a 1 RM in their Squat, Deadlift or Strict Press.  If you want some instruction, a little insight on his course and a heavy day this is all you!

The kickoff meeting for the 6 Weeks to Summer Nutrition Challenge is tonight at 5:30pm. If you haven’t signed up yet but might be interested in joining, just show up!

There is a team meeting for Demand training athletes today at 6AM. Anyone who follows the programming is welcome to come!

Strength WOD

 
Front Box Squats
3 Reps @ 100% of 3 RM x 5 sets
**Box height should be at parallel or slightly above**

WOD

Two minutes on 2 minutes off for 5 Rounds
Row 250 M
Max Squat Cleans
Fitness: 95/65
RX: 135/95
RX+: 135/95
Score = total squat cleans
Coaching tip: your front squats today should be heavy but you should also stay tight and active on the box. We have a longer-than-normal rest in the Metcon today, so go hard on the row and squat cleans, you will have time to recover before the next round.

 

run

Spring is in the air at CFH!