BRING TALL SOCKS OR WEAR LONG PANTS TODAY Warm: 1x 800 m run 5 dip shrugs 5 high pulls 5 HPC 5 FS 5 HSC 20 BS 1x: Spider lunge 5 hip circles 10 K2E 10 Scap pull-ups Strength: Back Squat 8 min to work up to 90% of 1RM Back Squat then complete, 2 reps every 2...
CFPH's Clean Break Barbell Club with Coaches Victor Pimentel and Eugenio Aleman starts today at 7:30pm! First class is free. See our CBBC webpage for more details. WOD: Wednesday, July 23 Strength: Snatch a) 3 sets of: 1 snatch high pull 1 Hang Snatch 1 Snatch -add weight each set Lv1:...
SKILL OF THE MONTH: MUSCLE-UP Weekly Homework: do this before class, after class, or at open gym to improve your muscle ups! Week 7/21-7/27/14 1. Kipping MU transition Drill 2x5 2. Jumping MU Transition 2x5 3. Swing Hip to Rings with false grip hold 4. Ring dips 3 x 5-10reps WOD: Tuesday,...
SKILL OF THE MONTH: MUSCLE-UP Weekly Homework: do this before class, after class, or at open gym to improve your muscle ups! Week 7/21-7/27/14 1. Kipping MU transition Drill 2x5 2. Jumping MU Transition 2x5 3. Swing Hip to Rings with false grip hold 4. Ring dips 3 x 5-10reps WOD: Monday,...
The winning name for Thursday's WOD "Name this WOD" is "Paddy Melt" - submitted by Patrick and Mac. Brilliant! WOD: Sunday, July 20 Strength: work up to 70-75% 1RM Jerk and do 3-4 sets at the same weight of: 1 Push Press +1 Push Jerk WOD 1: “Edward...
Today is the launch party for the brand new Throwdown phone app! Come to regular class WODs (9:30 and 10:30am) to be entered into a raffle for a $50 certificate to Rogue and Reebok! Also, FREE food from Belly Burgers food truck, and FREE t-shirt...
SKILL OF THE MONTH: MUSCLE-UP Weekly Homework: do this before class, after class, or at open gym to improve your muscle ups! Week 7/14-7/20/14 1. Kipping MU transition Drill 2x5 2. Jumping MU Transition 2x5 3. Ring Rows 2x5-10 4. False Grip Hang 2x 10-20sec WOD- Friday, July 18: Strength: Strict Weighted Pull-Ups 5x3 Lv1: Neg...
SKILL OF THE MONTH: MUSCLE-UP Weekly Homework: do this before class, after class, or at open gym to improve your muscle ups! Week 7/14-7/20/14 1. Kipping MU transition Drill 2x5 2. Jumping MU Transition 2x5 3. Ring Rows 2x5-10 4. False Grip Hang 2x 10-20sec WOD- Thursday, July 17: Happy Birthday JCook!...
SKILL OF THE MONTH: MUSCLE-UP Weekly Homework: do this before class, after class, or at open gym to improve your muscle ups! Week 7/14-7/20/14 1. Kipping MU transition Drill 2x5 2. Jumping MU Transition 2x5 3. Ring Rows 2x5-10 4. False Grip Hang 2x 10-20sec WOD- Wednesday, July 16: Strength: 15 min...
SKILL OF THE MONTH: MUSCLE-UP Weekly Homework: do this before class, after class, or at open gym to improve your muscle ups! Week 7/14-7/20/14 1. Kipping MU transition Drill 2x5 2. Jumping MU Transition 2x5 3. Ring Rows 2x5-10 4. False Grip Hang 2x 10-20sec WOD- Tuesday, July 15: Warm: 20...