New Movement and Aerobic Capacity Class starts this Monday @ 5:30 PM Here

** All classes are cancelled this weekend for the CF Gymnastics Cert. There will be open gym Saturday and Sunday from 7:00-8:30 AM, there will be a workout programmed so come in!


1) Deadlift: 5 Reps Every 2:00 x 5 sets @ 70%

Warm-up as needed. Rest 2-3 minutes between sets. Same weight for all 5 sets. Add weight to last week based on the following…

Max is under 225lbs – Add 5lbs

Max is 225-365lbs – Add 7.5lbs

Max is 365lbs> – Add 10lbs

2) Superman Hold: 1:00 Every 2:00 x 5 sets

This is done as a continuation for your Deadlifts starting at 10:00 on the clock. Goal should be to hold for the entire minute unbroken. If you can’t hold, accumulate as much time as you can in the one minute window.

3) 10 minute AMRAP:

30 Single-unders

20 Goblet Squats 35/26

10 Push-ups

Extra Work:

4) Banded Pull Throughs: 100 reps for time

Break up however needed. Focus on positioning and stretch over speed.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE