Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 1 Round  -Then- -Into- 2 Rounds  -Then- -Into- 4 Rounds  *Rope Climb Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  -Into- 1 Round  -Then- -Into- 2… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean (17 Minutes)  *If you fail at 95% then drop the weight back to 92%  *Dial in technique during warm up sets  *Focus on speed under the bar! ——————————————————————————————————– Workout: For Time  3 Rounds  -into-… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 21 Minutes  -in remaining time, AMRAP of:  *CRX: 3 Wall Facing Strict HSPU  *Score is total # of rounds + reps completed  *HSPU Scaling Options:  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  *Heavy week! Take time warming up your squat  *Knee sleeves, belt, lifters are all encouraged  *Make sure you rest 1:30 – 2 Min between sets ——————————————————————————————————– Workout: For Time  -Then- 2… Read more »

We are closed this weekend as we will be supporting all of the CFM teams down at the Asbury Park Summer Games! Come on down and support your fellow classmates and coaches!!

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Jerk (17 Minutes)  *Make sure you rest between sets  *Focus on warm up sets as you build towards your weight ——————————————————————————————————– Workout: 3 Intervals (1 Min Stations / :15s Transition)  *3 Scores: ——————————————————————————————————– Core: 5… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- 5 Rounds  -Then- *RX+: 5 Overhead Squats (155/105) OR 5 Bar/Ring MU *CRX: 5 Bar/Ring Muscle Ups / 5 OHS (155/105)  ——————————————————————————————————– Cardio Option: For Time … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean (17 Minutes)  *Make sure you rest between sets  *All reps should be done as drop singles *Dial in set up and technique on every single clean ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (not including 0:00) complete: *RX+: 6 Hang Power Snatches (115/85) *CRX: 4 Hang Power Snatches (135/95)  *Score is total # of rounds + reps… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  ——————————————————————————————————– Workout: For Time  -Then- 21 – 15 – 9  42 – 30 – 18  -Then- ——————————————————————————————————– Core: 4 Rounds