Mon: Speed DL then pushups, BJO, PP, PJ, Row Tue: DB Clean Complex then babrbell clean complex, farmers carry Wed: Back Sq then DU, WB Thu: Athlete’s Choice Fri: Muscle Ups then HSWU, AMSU Sat: 31 Heroes Sun: Pullups, C&J Never blow out someone else’s candle Separation of Church and State If you cheat, your coach noticed. You fooled no one.  Read more

This is a deload week. Your body needs it. Mon: Clean from blocks then CTB, MBC Tue: TGU then sand bag, rope climb Wed: Row then KBS, HSPU Thu: Athlete’s Choice Fri: Shoot throughs then weighted step ups, sdlhp Sat: TTB, pushups, OHS (end of deload week) Sun: Bear complex then some more bear complexes Expect traffic around Summit for the PGA tour If you cheat, your coach noticed. You fooled no one.  Read more

Mon: Row, Manmakers, HPC, AMSU, Box Jumps, Handstand Walks Tue: Heavy Back Sq, then DU, BMU/CTB Wed: Please do not overflow parking lot so we can do tire flips, then DB Snatch Thu: Athlete’s Choice Fri: Bench press then KTE couplet Sat: team row, HRPU, WB Sun: OHL, KBS, Box Jumps Watch US Olympians teach us mere mortals how to row (which is the same way CFV coaches teach you) Murph announced for the 2016 CF Games What’s important Mind GamesRead more

Mon: Clean Complex then Thruster, Box Jumps Tue: DB/KN OHS then TTB, SDLHP Wed: Sean “Off the Market” Kennedy Bday wod with manageable sets of HPS, OHL, Pushups, Ball Slams, Pullups Thu: Athlete’s Choice Fri: Strict press then row, OHS, HSPU Sat: PP, Ring Dips, KBS Sun: Pistol Sq then DU, DL Just an easy 500 KG deadlift… Murph announced for the 2016 CF Games What’s importantRead more

Mon: DT Benchmark Week! Tue: Handstand PU/W work then Row Wed: Cluster, CTB Thu: Athlete’s Choice Fri: Annibel Sat: Lauper Sun: 1RM DL then Sprint Lives in a van, down by the river (almost) LaCroixRead more