Weekly Training | 8/31/15 – 9/6/15
  1. Monday, August 31, 7pm – Gymnastics Course with Kyle and Gwen. Drop-ins are welcome, $20.
  2. Tuesday (7pm) & Saturday (10am) Olympic Weightlifting with FJ
  3. Wednesday 4-7pm Paleo Power Meals Tasting at The Fort!
  4. Saturday, September 19 – Granite Fields Golf Outing
  5. Sunday, September 20 – Best Buddies Running Wild Color Run/Walk at The Sandlot. Great Family event! Sign up using this link: http://lightboxreg.com/runnin-wild?func=&mobile=0
  6. Saturday, October 3 – O2X Summit Challenge at Loon Mountain http://www.o2x.com/challenge/loon. Use coupon code: CFHAMPSTEAD when you register
  7. Upcoming Labor Day Weekend Schedule to be decided. Stay tuned for details.

THIS WEEK’S TRAINING:

Monday

A1. Bench Press x 5
A2. Strict Chin Up x 5
5 Sets. rest 2 min between
Heavy, but no fails.
Add weight to pull up if able.
*A2 complete negatives, partner pull ups, holds or lat pull downs.
B1. 1 Arm Strict Press x 5
B2. Front Squat x 6
4 Sets. Rest 2-3 min between.
Both heavy, but no fails.
C. Midline
75 GHD
75 Back Extension
For Perfection. 
Barbell Snatcher 2015!

Barbell Snatcher 2015!

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Tuesday
A. Skill. 20 min
Lower Body Pull
Deadlift
3-5 Heavy sets of 5-10 reps
Clean
Snatch
1-3 Reps at a time
Focus on solid movement and technique work
B. Row Intervals
:30 On
:60 Off
x 5
*All Out pacing.
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Wednesday
A1. Pull Up Work (Individual Based) x 5
A2. Push Up x 5-10
Tempo for Push Ups: 30X1
5 Sets. Rest 1 Min after A2
*A1 complete negatives, partner pull ups, holds or lat pull downs.
*A1 also add weight if able
 
MAP Training
B. AMRAP 5 
Thruster x 5
Burpee x 10
Rest 3
C. AMRAP 5
Power Clean x 5
Box Jump Step Down x 10
Rest 3
D.  AMRAP 5
KBS x 10
Walking Lunge x 20
*95/65 barbell
*24/20” box
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Friday
A. Pull Up
10 minutes to work on your weakness
B. Power Clean
5 x 5
Climbing to a Perfect set of 5.
C. EMOM 10
2 Push Jerks
*From the floor
*Use your best from Part B
D. Midline
50 Good Mornings
65/45
For Perfection
Eric Johnson recently bought a pull up bar for home to practice. Now he can do 3-4 strict pull ups, no big deal! Nice work!

Eric Johnson recently bought a pull up bar for home to practice. Now he can do 3-4 strict pull ups, no big deal! Nice work!

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Saturday
A1. DB Bench Press x 10
A2. DB Row x 10
4 Sets. :30 sec rest between.
2 second descent with each
B. AMRAP 20
Row 1K
30 Burpees over the C2
100m Barbell Overhead Carry (45/33)
*Keep this aerobic. Stay moving. On the carry, keep your abs tight! 
Paleo Power Meals + Fresh Meal Plans

Nutrition! You thinks about, know the value of it, and want wants it to be better, but there could be something standing in your way. Paleo Power Meals and Fresh Meals Plan have joined forces and are here to help.

They will be at The Fort on Wednesday, September 2, from 4:30pm until the food is gone! You will be able to sample lots of delicious food and ask questions about ordering, delivery, and pricing.

fresh meal plan

 

Weightlifting Saturday with FJ

Olympic Weightlifting class will be held at 8am this Saturday, 8/29. Please arrive a few minutes early and be ready to go by 8am. The ladies Barbell Snatcher event is scheduled for 10am, so weightlifting will have to be earlier, just this week.

Next week the regular schedule of 10am class will resume.

Thanks!

#TBT FJ Clean at CVCF

#TBT FJ Clean at CVCF

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