In Blog, Workout of the Day



A.Hang Squat Clean 1rm

B. Back Squat 3×5



A. 3 position hang clean

B. Back Squat 8 sets @ 80% max

C. Good Morning 4 x 8-10




Deadlift 5 TnG



5 sets

10 Unbroken Deadlifts

rest 1 min

Max HSPU (or Push-up)

rest 1 min

30 second Max calorie Airdyne

rest as needed (3-5 min)


*post DL#/totall HSPU/Total calories



LVL1: been building up, test it out today!

LVL2: Same movement as last week for most part, work up

SKILL: Work up from last monday!

WOD: DL find a weight to use for all 10 reps each set. If you cannot complete HSPU well then do max GOOD chest to floor push-ups. Now to see who knows how to go “HAM” and go all out on those Airdyne. If you finish and feel ok, try a lot hard each round. You have 5 chances, one will get you 🙂

Fun for the week!



CCF Kids/Teens program finally getting outside! We know this class has become very large and glad we can have room out here now!!


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