Warm up:

200 m run
100 m skip
100 m backwards run

3 Rounds:

5 shoot throughs
10 steps “x-band walking”
10 ring rows
10 box jumps
10 mountain climbers

Work out of the Day:

5 rounds of:  2 minutes of work followed by 1 minute of rest of the following:

100 m sprint
10 wall balls
max reps KB/DB swings

Score is TOTAL number of swings completed in all rounds.

Post reps and thoughts to comments.

Warm up:

2 minute jump rope

3 Rounds:
3 Wall walks
10 Hollow rocks
7 Burpees

Skill:
Handstand push ups

Got Core?

Work out of the Day:

HSPU
Sit ups
Double unders
Rest

3 Rounds:  1st round is 90 seconds per station followed by 90 sec of rest.  Second round is 60 seconds per station followed by 60 seconds of rest.  Last round is 30 seconds per station.  Accumulate as many reps as possible at each station.  Your score is the total reps.

Post thoughts and reps to comments.

Warm up:

500 m run

3 Rounds:
10 squats
10 pull ups
10 push ups
    + Hip/shoulder prep

Skill: Squat clean

Work out of the Day:

10,8,6,4,2 reps for time of:
Squat clean
Chest to bar pull ups
Ring dips

Recovery:
Sampson stretch/ball roll triceps

Warm up:

3 minute jump rope (without shoes)

3 Rounds:
5 Roll to splits
5 Wall walks
5 Single leg deadlift
5 push ups w/rotation
:10 sec single leg hops

then…

Hip mobility
Ball roll pecs

Work out of the Day:

Max rounds in 3 minutes of:

3 Deadlifts 185/135
6 Renegade rows
9 Box jumps/24”
Rest 1 minute.  Repeat for a total of 5 max efforts.

Post thoughts to comments.

A NEW CLASS IS HERE!  Starting next week, we will be adding a new class on TUESDAYS & THURSDAYS @ 4:30 PM.  This class is on a 2 week trial period…if it has good attendance, it stays for good, if not we’ll have to pull it….so come on in!

Warm up:

800 m run

3 rounds:
10 jumping jacks
10 seal jacks
10 split jacks
5 shoot throughs
10 crab walks (right/left)
10 “pigs on ice”
50’ wheel barrow walks
10 pass throughs

Skill: DB snatch review

Work out of the Day:

1 Arm DB snatch
3-3-3-3-3

then…

3 rounds for time of:

50 jumping pull ups
50 KB/DB swings
50 squats

Post thoughts to comments.

Warm up:

400 m run

3 Rounds:
10 Push ball
10 Jumping split lunges
10 K2E
10 Crab walks (forward/backward)
10 Supermans
10 Partner plank stability

Work out of the Day:

Push press
2-2-2-2-2

Take a Habit Check
What does brushing your teeth, putting on clean underwear, flushing the toilet, saying “please” and “thank you” have in common?  Other than risking that you will be regarded a social misfit if you don’t, what these seemingly unrelated things share for most of us, is that they are…HABITS.

HABITS.  A small simple word yet the implications can have far reaching and lasting impact.  Today I had an awesome conversation with my close friend Camden, and he hit me with the reality of just how much habits shape our lives.  I guess intuitively I just took for granted that it was true, but his pointing it out hit me as to just how unintentional we often are about things in our life. In our conversation, he pointed out that for many of us; the word habit by default has a negative connotation:  i.e. smoking, drinking, using foul language or whatever vice you would like to attach to it, but the simple and sometimes unfortunately missed truth about the matter is that habits can be good as well.

World renowned author and speaker Stephen Covey has a best seller called:  The 7 Habits of Highly Effective People.  WOW!  There it is in plain English, the most successful and effective people have in common—quality habits.  Philosopher Aristotle mused that “…Excellence then is not an art, but a habit” We are what we repeatedly do.  Think about that for a moment, if you are not intentional about what you do, you may be developing poor habits simply through the conduit of ignorance. 

Most of us have solid habits where things like business, family and career are concerned.  Why? Because for most we have clear goals and we recognize that not being intentional where those things are concerned is a recipe for disaster.  What about things where your health and fitness are concerned?  After all, most of us started training with some goals in mind—whether it was to lose some weight, get stronger or be better at something in our life.  Question—Are your current habits supporting those stated goals?  If not, it may be time to get intentional about what you want and what you are doing. 

Habits—good or bad will shape you.  If you are not sure where you are on the road to success, it may be time for a habit check.

Hey CFBT addicts! We’re running membership specials when 2 people join together so if you’ve been wanting to get some of your friends in here to try it out, now is a great time! The specials are running until the end of October! See a coach for details!!