TUESDAY 170905


FSQ Wave:
3-2-1-3-2-1. Rest 2-3:00
– Start at roughly 50% of 1RM
2nd Wave should be heavier than the first

Front Squat 6 x 4 adding weight if form permits.


5 Squat Clean Thrusters (135/95)
10 Burpee Pull-ups

L3: (115/75)
L2: (95/65) (10 burpee pullups where bar comes to mid-forearm height)
L1: (75/55) (10 burpees then 10 assisted pull-ups/ring rows)

Rx+: 5 Burpee Muscle-ups

Squat Clean Thrusters can be done in fast singles. Burpee Pull-ups can resemble more of a jumping pull-up. Should be within fingertip reach of pull-up bar. The squat clean thruster should be lighter than you think 😉

MONDAY 170904


The only classes for today are 8:30am, 9:30am & 10:30am.

You can do it alone, with a friend or scale it to your ability. Either way, come on in and to honor Staff Sergeant Aaron Holleyman for his service to our country.


Thirty rounds of:
5 Wall ball shots, 20/14
3 Handstand push-ups
1 Power clean 225/155

Scale- WB, 6 HRPU, 70-75% of 1RM Power Clean

35min Cap

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

FRIDAY 170901

Schedule and Coaches

6:15 Coach Gaela
9am, 10 & noon Coach Greg
4:30, 5:30 & 6:30pm Coach Gaela

Push Press 1×3

Push Press for load:
#1: 3 reps

– Beginner: 6 x 4-5 adding weight if form allows


12 OHS (95/65)
12 Push-ups
Row 500m
L3: (75/55)
L2: (55/45)
L1: (45/35)


Schedule and Coaches

6:15 Coach Trevor, 9am, 10 & noon Coach Gaela, 4:30pm, 5:30 & 6:30 Coach Hayley


EMOM 5: 5 Front Box Squats @50-60%
60 sec to change weights
5 rounds-Every 90 sec: 3 Power Cleans @70%,

Two Scores

In 4:00:
21 Deadlifts (135/95)
21 Bar Facing Burpees
Remaining time: Max Thrusters
Rest 3:00
For time:
21 Deadlifts (135/95)
21 Bar Facing Burpees
21 S20 (135/95)

L3: 115/75
L2: 95/65
L1: 75/55

Rx+: 155/105
Score = Reps/Time


Custom Workout

Open Gym: 6-7:15am, 9-11:30am Coach Gaela, 4-7pm Coach Trevor, 6:30pm CF Lite Coach Trevor
No Comp training today


1) Speed Close Grip Bench Press: 5 x 5 @50%, every 60s.
2) 1-Arm DB Rows: 3 x 10 ea. Rest 60s.

Strength Training Intent: Week 1 of Speed CG Bench Press. Each set should only take 5-6 seconds to complete as there should be no pausing between sets. The intent of performing Bench Press for maximal speed is developing force by utilizing high-threshold motor units. Weights must be light to do this. If there is any hesitation in performing sets then athletes need to go lighter.

Custom Workout

You have 5:00 to complete
50 DU
50 WB (20/14)
repeat 3x

L3: scale WB weight
L2: 30 Reps of each, 60s of DU attempts
L1: 30 WB, 2x Single Unders
*Score = slowest split

TUESDAY 170829

Custom Workout

6:15 Coach Trevor, 9am, 10 & noon Coach Gaela, 4:30pm, 5:30 & 6:30 Coach Greg

Custom Workout

For time:
100 KBS (53/35)
800m run
50 BXJ (24/20)
25 Strict Pull-ups

L3: (53/35) Kip Pullups
L2: (45/25) assisted Pullups
L1: (45/25) Step-ups Ring Rows
20:00 Cap

Pacing is key. A plan before starting is important. KB weight should be light enough so you can perform sets 10-15 reps unbroken. Break up all movements into manageable sets and keep a consistent heart-rate for the entire workout.


3 Rounds of:
1a) Front Rack Reverse Lunges x 12
1b) Single Arm/Single Leg Elbow Plank x 30s
1c) Hammer Curls x 10

Weight should be light to keep rest to 30 sec between exercises.

MONDAY 170828

Custom Workout

6:15, 9am, 10 & noon Coach Gaela
4:30pm, 5:30 & 6:30 Coach Hayley
6:30pm CF Lite Coach Trevor

Back Squat 1RM

Back Squat for load:
#1: 1 rep

Don’t be afraid to ask for a spotter as it gets up there!

Don’t spend too much energy on high-rep warm-up sets. Perform roughly 3 sets of 3 reps with ascending weight, then 8-10 singles rest 2-3:00 only between the heavier sets.

25min total


Odd: 6 Touch ‘n go C&J 135/95
Even: 10 Cal Row

L3: 115/75
L2: 95/65
L1: 75/55

Rx+: 7 C&J, 10 cal bike


200m run
30s T2B (up to 10 reps)
30s of sit ups
200m run

repeat 2-3x