Schedule a Free Intro

Get Fit Now 

Tags Archives: central virginia

03 Oct
0

What in the World?

By: sogoCF14 – category: , – October 3, 2017

Conditioning: 3 sets – AMRAP x 3min: 100 DU + ME HSPU 2min Rest AMRAP x 3min: 25 Target Burpees + ME MU 2min Rest AMRAP x 3min: 25 Box Jumps 24/20 + ME T2B 2min Rest

27 Sep
0

Much Better

By: sogoCF14 – category: , – September 27, 2017

Skill: 4 sets – 3 tempo Goblet Squats (4 sec down, hold 2, 4 sec up, hold 2) 50′ OH Walk one arm 50′ OH Walk other arm   Conditioning: 50 DB Lunges 50 DB Snatches 50 Burpees 50 Box Jumps

11 Sep
0

Strength Work

By: sogoCF14 – category: , – September 11, 2017

Strength: Front Squat/Back Squat – 6 sets of 2/4 @90% of 90%   Strength: Pull-up/Dip Complex

06 Aug
0

the Squat Sequence

By: sogoCF14 – category: , – August 6, 2017

Strength: 6 sets – 65% of 90% Front Squat 6 Front Squats 13 Back Squats every 5min for 30min   Strength: 3 sets – 14 Pull-ups 14 Dips **as strict as possible

24 Jul
0

Check Your Hands

By: sogoCF14 – category: , – July 24, 2017

Weightlifting; Beginner – Snatch Work Advanced – Power Snatch + Hang Squat Snatch + OHS   Conditioning: 2 RFT – 50 Thrusters#95/65 50 T2B