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Mon Sep 26
Monday Sep 26, 2016
  • Classes
    • 6am
    • 930am
    • 12pm
    • 415pm
    • 530pm
    • 645pm
    • 8pm

CFCB&CFS @ the Attollo Cup!

Competition Class

Strength

E2M10M

E2M10M
3 Back Squats @ 85%

8min AMRAP
2, 4, 6, 8, 10, 12...
Thrusters
C2B

SKILLS & DRILLS

3 Rounds NFT
5 Ring Swings
1 Skin the Cat
5 Second C2R hold
5 Second Bottom of the Dip hold

ME UB Strict MU
rest as needed
ME UB MU

E3M15M
2 Clean Pulls + 1 High Hang Clean + 1 Jerk

 

EXTRA WORK FOR THE WEEK

Extra Conditioning

a. 10min Assault Bike (Cals - beat last week)
b. 400/300 Watts Assault Bike (as long as poss - beat last week)
c. 4 x 800m run @ best 1 mile pace
 
Lower Body Strength
a. 3 sets of 10sec down, 10sec hold OHS (HAP)
b. 5 sets of 2 5 Second Pause Front Squats (HAP but perfect)
c. 3 sets of 30ft back rack walking lunges (HAP)
 
Upper Body Strength
a. 5 super sets of:
3 Bench Press
6 Pull-ups (C2B for as many of those as possible)
Rest 90s
b. 10min EMOM
5 Strict Press (DBs or KBS - HAP)
5 False Grip C2R Pull-ups
c. 4 super sets of:
10m forward, 10m backward with loaded barbell OH (add bands w/ KBs)
20 Strict Press with band

8 Ring Rows

Coaches Notes

Hey Team,

A big congrats goes out to members Rozie Amos & Conrad Yarmoloy on their performances this past Saturday @ CF Calgary's Annual comp, the Attollo Cup!

In the Teens Division, CFCB member Kayla finished in 2nd just behind CFCB Lauren! Amazing work girls!

Coach Fitz & Coach Christi also competed on Saturday and had strong finishes. Coach Christi finished the day on the podium in 3rd place!

Thank you to everyone who came out to cheer (and check out our silly Facebook Live feed). Way to go Team!

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– Eric Barber

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