Schedule a Free Intro

Get Fit Now 

Tags Archives: accountability

18 Jan
0

Mobility

By: sogoCF14 – category: , – January 18, 2018

Conditioning: EMOM x 12min :30 cal Row/Bike/Ski :30 rest Mobility: 20min Conditioning: EMOM x 5min – 9 Burpees 20 Straight-Leg Situps 160 Flutter Kicks 20 Straight-Leg Situps EMOM x 5min – 7 Double Burpees 20 Straight-Leg Situps 160 Flutter Ki ... Continue Reading

07 Jan
0

Squats Warm You Up

By: sogoCF14 – category: , – January 7, 2018

Strength: 7RM Back Squat Conditioning: 21-15-9 Deadlifts#225/155 Burpees over the Bar

02 Jan
0

Here We Go.

By: sogoCF14 – category: , – January 2, 2018

**NEW LOCATION** 11012 Richardson Road Ashland, VA 23005 **NORMAL SCHEDULE BEGINS** Weightlifting: find max – 3-position snatch. floor.below knee.above knee Conditioning: 5 RFT – 50 DU 5 BMU

20 Dec
0

WCW goes to…

By: sogoCF14 – category: , – December 20, 2017

Strength: 2 Front Squat + 1 Split Jerk   Conditioning: Diane 21-15-9 Deadlifts#225/155 HSPU

19 Dec
0

Double KB/DB Hell

By: sogoCF14 – category: , – December 19, 2017

Conditioning: 4 RFT – 10 Cleans 10m Front Rack Carry 10 S2OH 10m Front Rack Carry 10 Front Rack Lunges 10m Front Rack Carry 10 FR Squat Rest 3min   Cash-Out: 30-20-10 WB Sit-ups BB Good Mornings Push-ups