24/11/13 – 40 Minute AMRAP –

Posted on Nov 23, 2013

1) Mobility 5-10 Minutes coaches choice 2) AMRAP in 40 minutes 1km row 3 Rounds of 20m plate push 10 Alternating DB Snatch (20/15kg) 20m walking lunge 10 Alternating DB Snatch (20/15kg) 200m Run NOTE: Goal is to perform at a constant pace with little to no rest. Post scores to Beyond the Whiteboard. CFSK […]

23/11/13 – EMOTM For 20 Minutes –

Posted on Nov 22, 2013

1) Mobility 5-10 Minutes Coaches choice 2) Pressing 5 Sets of 1 Press in dip 2 Dip drive 3 Push jerk (hold each jerk OH for 2 count) 3) EMOTM for 20 minutes ODD 4-10 Push-ups/Ring dips/Muscle-ups EVEN Max calorie row NOTE: Pick a gymnastics pressing movement based on your own ability that will be difficult […]

CFSK Run Club Wk3

Posted on Nov 22, 2013

CFSK Run Club! Saturday Nov 23rd 7am – 8.30am Location: Elwood Beach Run 400 meters at 5k race pace. Walk/jog 200 meter recovery. Run 200 meters at 12-15% faster than race pace. Rest for 2-3:00 minute recovery. Repeat four times (for a total of 4 x 400 and 4 x 200) To determine your splits […]

The 2013 CFSK Xmas Party!

Posted on Nov 22, 2013

The 2013 CFSK “WITNESS THE FITNESS” XMAS PARTY This Xmas at CFSK, we are going to pay our hommage and respect to the decades and years of awesome Fitness that have come before us. Dress Up or dress down, get a spray tan, get physical, do some bicep curls on your way, we dont really […]

22/11/13 – Deadlifts –

Posted on Nov 21, 2013

1) Mobility 10 Minutes coaches choice 2) Activation Tabata hip thrusts 3) Pulling EMOTM for 10 minutes 3 Deadlifts (light any style) 20 Double unders 4) Finisher Tabata air squats Post scores to Beyond the Whiteboard.

21/11/13 – Inverted Burpees –

Posted on Nov 20, 2013

1) Mobility 10 Minutes coaches choice 2) Gymnastics/Stability 5 Sets of 6 Hollow to superman roll 12 HS Shoulder touches or 20 Second Free-standing HS hold (scale to plank or inverted hold chest facing wall) 3) Conditioning 100 Inverted burpees for time Post scores to Beyond the Whiteboard.

20/11/13 – Pause Front Squat –

Posted on Nov 19, 2013

1) Mobility Spend 10 minutes on mobility (coaches choice) 2) Squats 10×3 Pause front squats (light->Pause both in bottom pos then at parallel for 2 count) Rest 60 seconds between sets. 3) Pulling 5 Sets of 12 Bent over rows 10-20 Kipping toes to bar or Kipping leg raise 4) Tabata Russian KBS (pick weight) […]

19/11/13 – BTNP & 30 Minutes –

Posted on Nov 18, 2013

1) Mobility Coaches choice (10 minutes) 2) Pressing Behind the neck press 2×10 Behind the neck push press 3×5-8 Perform 3×60 Second plank holds between sets 3) Conditioning EMOTM for 30 minutes Minute 1 Row Minute 2 Farmers carry Minute 3 Max triple unders  (scale to double unders) Post scores to Beyond the Whiteboard.

18/11/13 – Deload Week-

Posted on Nov 17, 2013

1) Mobility Spend 10 minutes mobility (coaches choice) 2) Squats Wide stance back squat 4×8 (Light) Good morning 4×10 (Light) 3) Conditioning EMOTM for 10 minutes 10 Sit-ups 5 Jumping squats 5 Ball slams (light) NO REST AMRAP in 60 seconds max ball slams (light) Post scores to Beyond the Whiteboard. Great week of testing […]

17/11/13 – “Cindy” or “Mary” –

Posted on Nov 16, 2013

1) Strength Strict press heavy single Warm-up pistols, pull-ups HSPU etc between sets. 2) Benchmark “Cindy” AMRAP in 20 minutes 5 Pull-ups 10 Push-ups 15 Squats or “Mary” AMRAP in 20 minutes 5 HSPU 10 Pistols 15 Pull-ups Post scores to Beyond the Whiteboard.

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