Oly
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Sep 18th, 2019

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Category: Oly
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Wednesday 9/18 – OlyWOD

A)Muscle Snatch 4×2 Note: Working range 50-60% 1RM B) Snatch-Grip Push Jerk 3-3-2-2-1-1 Note: Working to 100-110% of 1RM Snatch C)Back Squat 2-2-2-2-2 Note: Working to a two rep max! Get heavy!

Sep 11th, 2019

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Category: Oly
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Wednesday 9/11 – OlyWOD

A)Hang Power Clean + Push Press 5(2+3) Note: Working range limited by push press! B)Clean Liftoff 4×2 with 2 second pause below knee C)Loaded Good Morning 5×5 Note: Max load 95/65

Sep 4th, 2019

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Category: Oly
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Wednesday 9/4 – OlyWOD

A)Snatch Balance 3-3-2-2-1-1 Note: Working to 100% 1RM Snatch B)Snatch Pull from Hip 4×3 Note: Working Sets 80-95% 1RM Snatch C)Front Squat w/ Pause 5×3 w/ 2 second pause each rep Note: Working range 60-80% 1RM FS

Aug 28th, 2019

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Wednesday 8/28 – OlyWOD

A) Hang Clean + Front Squat 4(1+2) Note: Working Sets 60-75% 1RM CJ B) Back Jerk 4×2 Note: Working Sets 60-75% 1RM CJ C) KB Goblet Squats 5×5 w/ heaviest able KB

Aug 21st, 2019

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Category: Oly
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Wednesday 8/21 – OlyClass

A) Hang Snatch 2-2-2-2-2 Working to a double at 75% 1RM B) Snatch Grip Push Press 50(3×8) C) Close Grip Overhead Squat 3×5 Bar Only 8/24 A) Hang Clean + Front Squat 4(1+2) Note: Working Sets 60-75% 1RM CJ B) Back Jerk 4×2 Note: Working Sets 60-75% 1RM CJ C) KB Goblet Squats 5×5 w/ […]

Aug 14th, 2019

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Wednesday 8/14 – OlyWOD

Emily A) Clean & Jerk 3-3-3-3 Note: Working sets 60%-75% 1RM B) Clean High Pull 80×2 90×1 100×1 110×1 C) Jumping Back Squat 3×5

Aug 7th, 2019

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Wednesday 8/7 – OlyWOD

A) Snatch 3-3-2-2-1-1 Note: Up to 90% 1RM B) Halting Snatch Deadlift 70(2×2) 80(2×2) C) Pause Front Squat 3×3 with 2 sec pause.

Jul 31st, 2019

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Category: Oly
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Wednesday 7/31 Oly Class

Coach Pat Hopkins is taking over the reigns on the Oly Program Active Stretch Barbell Warmup 5 minutes to get the body warm and move through the mechanics each lift. Barbell warmup: 10x Snatch/Clean Grip Shrug 5x Snatch/Clean Pull from Hang 5x Press from Back Rack 5x Push Press from Back Rack 5x OHS/Front Squat […]

Jul 24th, 2019

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Wednesday 8/24 – OlyWOD w/ Coach Patrick Hopkins

Coach Pat Hopkins is taking over the reigns on the Oly Program Warmup (5 Minutes) Core Lift (25 Minutes w/demo) Accessory (10-15 Minutes) Squat (15 Minutes) Week 1 7/24 Active Stretch Barbell Warmup Power Snatch + Snatch 5x(1+1)Note: Working Load Range 60-80% 1RM Snatch Pull 80(2×2) 90(2×2) Front Squat 3×350% 1RM. Focus on Timing Timing: […]

Jul 20th, 2019

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Category: Oly
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Saturday 7/20 – Non Coached OlyWOD

Oly Class Moved to Wednesdays at 7pm! We have great news… coached oly classes are back! We are very excited to have Patrick Hopkins returning to coach the Oly classes. Pat has been involved with the CFS community for many years – as a member, Showdown volunteer and coach. Most recently, he has been training […]