Nov 21 2017

Wednesday: Get up..


PURCHASE YOUR CHRISTMAS PARTY TICKETS AT HTTP://TIX.YT/CFTSV-CHRISTMAS-PARTY

NIGHT STARTS AT 7.30AM UPSTAIRS OF THE METROPOLE HOTEL.   

WE HOPE TO SEE YOU THERE TO THANK YOU FOR A WONDERFUL YEAR!!


STRENGTH

15 mins Turkish Get up practice

* Build to a heavy on each arm for 2-3 reps with a focus on slow controlled movement.

CONDITIONING

Every 6 mins for 4 sets:

20 / 15 Calorie Assault bike
20 CTB pull-ups
20 DB single arm OH walk lunges 20 / 15 kg
20 Alt DB snatches 20 / 15 kg


Nov 20 2017

Tuesday: Speed boat..


NO CLASSES THIS FRIDAY NIGHT OR SATURDAY MORNING DUE TO OUR CHRISTMAS PARTY BEING HELD ON FRIDAY NIGHT!!

GET YOUR TICKETS AT HTTP://TIX.YT/CFTSV-CHRISTMAS-PARTY

 

STRENGTH

Squat clean 7 x 2 reps

* Lift every 2 mins and build.  No touch and go reps.

CONDITIONING

For time:

21-15-9 of:

Power clean 62.5 / 45 kg
Row calories

EXTRAS

At 12 mins - 

Every 2.30 mins x 4 sets:

Glute bridge x 15 reps


Nov 18 2017

Monday: Running blocks..


CONGRATULATIONS TO THE 5AM CREW WHO TOOK OUT OUR SECOND ANNUAL CLASS WARS ON SATURDAY!!  IT WAS A DOMINANT DISPLAY AND THEY THOUROUGLY DESERVED THEIR WIN.

THANKS TO ALL THE CAME ALONG FOR AN AWESOME MORNING!!! 

ONTO THE XMAS PARTY THIS FRIDAY NIGHT NOW SO MAKE SURE YOU GET YOUR TICKETS AT HTTP://TIX.YT/CFTSV-CHRISTMAS-PARTY

 

CONDITIONING

On a continuously running clock - 

7 mins of:

Run 800m repeats

rest 3 mins

7 mins of:

Run 400m repeats

rest 3 mins

7 mins of:

Run 200m repeats

EXTRAS

At 30 mins - 

3 sets for quality of:

10 Strict knee tucks
20 second hanging tuck
10 seated russian twists


Nov 16 2017

Friday: Rapid Fire..


REMINDER THERE IS NO SATURDAY CLASSES THIS WEEK DUE TO OUR ANNUAL RUNNING OF CLASS WARS.  KICK OFF IS 6.30AM SHARP!! GO 9.30AM : )

GET YOUR CHRISTMAS PARTY TICKETS AT HTTP://TIX.YT/CFTSV-CHRISTMAS-PARTY

 

STRENGTH

Bench press 4 x 10 reps

* Lift every 3 mins and hold across

CONDITIONING

Working 1:1 with a partner - 

3 rounds each of:

50 Double unders
15 / 10 Assault bike calories
50 Double unders

* Complete each rounds as fast as possible

EXTRAS

At 16 mins - 

EMOM 6:

5 Strict T2B
10 Hollow rocks
20 Plate side to side twists 10 / 5 kg

 


Nov 15 2017

Thursday: Ladder Lunacy..


STRENGTH

Front squat 5 x 7 reps

* Lift every 3 mins and as heavy as possible on each set

CONDITIONING

AMRAP 7 ladder of:

3 Squat clean thrusters 62.5 / 45 kg
1 Rope climb
6 Squat clean thrusters 62.5 / 45 kg
1 Rope climb

* Continue in this fashion adding 3 reps to squat clean thruster and completing 1 rope climb in between for the 7 mins.

EXTRAS

EMOM 6:

Strict HSPU

* Choose a number to hold across 


Nov 14 2017

Wednesday: Battle lines Drawn..


Nov 13 2017

Tuesday: Class Wars is this Weekend..


Nov 11 2017

Monday: Smokin..


Nov 10 2017

Saturday: We Shall Remember..


Nov 9 2017

Friday: Repeat 17.5...


Nov 8 2017

Thursday: Perfecto..