FITNESS

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Dynamic

Coach Warm Up 5:00

3 ROUNDS OF THE FOLLOWING

  • Squat Thrusts x 6-8
  • Inch Worms with +1 Push Up x 5
  • Squat Jumps x 6-8

The W.O.D

A1.  1-1/4 Back Squat 5 x 3 (slow and controlled) Build to a heavy 3
A2.  Archer Push Up 5 x 6

 

3 Rounds for time:
10 Push Ups
20 Box Jump 24/20
300m Run

PERFORMANCE

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Dynamic

Coach Warm Up 5:00

3 ROUNDS OF THE FOLLOWING

  • Squat Thrusts x 6-8
  • Inch Worms with +1 Push Up x 5
  • Squat Jumps x 6-8

The W.O.D

A1.  1-1/4 Back Squat 5 x 3 (slow and controlled) Build to a heavy 3
A2.  Archer Push Up 5 x 6

 

3 Rounds for time:
10 HSPU (mod to bear push up)
20 Box Jump 24/20
300m Run

COMPETITION

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Dynamic

Coach Warm Up 5:00

3 ROUNDS OF THE FOLLOWING

  • Squat Thrusts x 6-8
  • Inch Worms with +1 Push Up x 5
  • Squat Jumps x 6-8

The W.O.D

3 Rounds for time:
10 HSPU
20 Box Jump 24/20
300m Run

Then
3 x 20 GHD end each set with Max isometric hold
rest 3 mins

Olympic Lifting

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A.  3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70%, 75%, 80%, max
B.  Snatch Pull - 100% (of sn) x 4 x 3
C.  Back Squat - 70% x 5, 75% x 5, 80% x 5, 5RM
D.  Push Press - 70% x 5, 75% x 5, 5RM

A.  Power Clean - 70% x 3, 75% x 3, 80% x 3, 3RM
B.  Power Jerk - 60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM
C.  Overhead Squat - 70% x 3, 75% x 3, 80% x 3, 3RM

A.  Snatch - 60%x2, 70%x2, 80%x1, heavy single
B.  Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, heavy single
C.  Back Squat - 70% x 3, 75% x 3, 80% x 3, 85% x 3, 3RM
D.  SLDL - 5 x 3

ENDURANCE

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Run 800 meters easy

Hip Flexion & Ankle Stability drills

Then

WOD:

1 mile

800 meters

400 meters

200 meters

Rest time is your run time

181 Mitchell Dr., New Haven, CT 06511

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Donkey Kong

5 rounds of:

25 burpees
25 Squats
25 Wallballs
25 Push Ups
25 Sit Ups

Finisher:  100 weighted lunge steps

10 miles @ 80%

if you haven't yet run 10 miles then

60:00 minutes at your 10K pace.

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CFNH will BE OPEN Sunday 4/20 with ONLY one class at 9:00AM for the Easter Holiday.