Workout of the Day

Saturday, October 25, 2014

Chris vs. Chris at last year’s PBT at CFCM… there may or may not have been beer involved ;)

Workout of the Day

In 20min:
A) 5x
a1. 6 Press @ 50% (4-6sec down)
a2. 6 Kipping Handstand Push-up
a3. Handstand Face Out, 30sec
a4. 6 Pause in Dip Push Press (Tempo 1-3-1) @ 50%

In 20min:
B) 5x
b1. 6 Push Press @ 60% (4-6sec down)
b2. 6 4″ Deficit Kipping Handstand Push-up
b3. Handstand Face In, 30sec
b4. Pause in Dip Push Jerk (Tempo 1-3-1) @ 50%

Sign your kids up for the kids Grace heat on Saturday! We will also have a bounce house in the parking lot… fun for the whole fam!

Pink Bra Tour–Ok guys… only 1 week away from the Pink Bra Tour at CFCM! If you haven’t already created your fundraising page, now you have extra incentive! For everyone who creates a page, you will be entered into a raffle to win a free pair of custom Reebok Nano’s. You don’t even have to raise money! (But it would be better if you did!) To find out more about BFB and to start up your fundraising page, click HERE. Our event is November 1st and 2nd (“Grace” on Saturday and our first in-house Oly meet on Sunday). Sign up on the whiteboard so we have an idea who all is coming. We are inviting other CF gyms as well, but obviously we’d like CFCM to be the strongest presence there! We will also need a batch of volunteers to help out either Saturday and/or Sunday for an hour or 2. If interested, please email Let’s do this!

Competitive Program
No Ox.

Workout of the Day

Friday, October 24, 2014


Workout of the Day

In 15min:
Hang Power Clean -MTR- 3-2-1-1-1-1-1

3min Transition

From 0:00-2:00
2 Rounds of:
10 Overhead Squats
10 Toes-to-Bar

From 2:00-4:00
2 Rounds of:
12 Overhead Squats
12 Toes-to-Bar

From 4:00-6:00
2 rounds of:
14 Overhead Squats
14 Chest-to-Bar Pull-ups

Etc., following same pattern until you fail to complete both rounds.
*Score total reps.

Competitive Program
Rest day.

Workout of the Day

Thursday, October 23, 2014


Workout of the Day

In 15min:
A) 3x
a1. 6 Front Squat @ 50% (8-12sec down)
a2. 6 Ball Squat to 24″ Box
a3. Wall Sit, 30sec
a4. 6 Pause Front Squat (Tempo 1-3-1) @ 50%

In 15min:
B) 3x
b1. 6 Back Squat @ 60% (8-12sec down)
b2. 6 Box Jump Over 24″ Box
b3. Bottom of Therapy Squat, 30sec
b4. 6 Pause Back Squat (Tempo 1-3-1) @ 60%

Link Love
ReadHow To Accept Your Imperfections, from Mark’s Daily Apple.
WatchThe 20,000 Calorie Strongman Diet, from Devour. “Professional Strongman Robert Oberst shares how he fuels his body to compete at the top of his sport.” Well done video… this guy is funny :)
EatHot Cup of Awesome, from Paleo Pot.

Competitive Program
1) Snatch Low Pull 3/60% 3/70% 3/80% 3/90%

2) Row 30min @ 50% of THR