March 30, 2015 admin


1. EMOMx10:

Odd: :45 Row
Even: :30 Boat Pose

2. EMOMx10:

Odd: :45 Step Ups
Evens: :30 Plank

3. EMOMx10:

Odd: :45 Bike
Even: :30 Russian Twists

Notes:  Perform each 10min piece consecutively with no additional rest between…all 30mins should be done at a conversational pace.

Competitor’s Program

1. CGBP: 5-4-3-2, 20X1, rest 2mins – tough sets but no failing

2. EMOM x10:

Odd: 10 KB Swings 32/24
Even: 10 Burpees As Fast As Possible

3. 5 Sets – NFT:

:90 Airdyne at 60 RPM
2-3 Muscle Ups or 8 Turnovers on Low Rings


Squat Therapy

Mark your calendars…On Sunday, April 26th, the one and only Donny Shankle will be at CFR teaching an Olympic Weightlifting Seminar.  Donny is a USA Olympic hopeful and will be picking up some serious weight and dropping some serious knowledge.  If you want to be a better lifter and want to see this badass in action, you MUST be here.  Please note that this is an 8 hour hands on seminar…you will here lectures, watch videos and most importantly be COACHED by Donny on your lifts.  We only have a few spots left, so please contact us if you wish to reserve a spot!

Leave a Reply

Your email address will not be published. Required fields are marked *