Workout Primer (untimed except for your rest)

3 Rounds of 200m run, 7 thrusters, 5 pull-ups.

Complete the first round @ 50-60% effort with 1-2 minutes rest before the 2nd round.

Complete the  second round @ 60-70% effort and rest 2-3 minutes before the third round.

Complete the third round @ 70-80% effort and allow 3-5 minutes before the [...]

There is a difference between testing and training.  In testing, one goes at their full capacity for the day.  In training, multiple submaximal efforts are used to accomplish long-term progress while minimizing burn-out and over-stressing our physical ability. Ultimately, testing on a regular basis has little long-term value.  However, regularly training with some occasional tests to show [...]

A. Deadlift @ 2112; 3-5 x 5. 2-3 minutes rest b/w sets

B. Lunge squat @ 2020; 10-12/leg x 3. 30s rest b/w legs.  60s rest b/w sets

C. Complete 4 rounds of:

Max rep Dumbbell hang power clean in 30s

Exactly 10 seconds rest

Max rep double unders in 30s

Rest exactly 1:20 before the next round.

If you meet of exceed [...]

Please remember our schedule changes for today by referring to the post below!

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbancecall on April 4, 2009. He was engaged to be married with Lisa Esposito.

Thank you to all military, police, fire, EMS and [...]

Please remember that tomorrow is Memorial Day and the CFA schedule has been modified.

Classes will be held at 5am, 7am and 9am.  All are welcome to attend these class times.  The schedule will be able to accommodate larger groups.

Please note: This means that there will be NO EVENING CLASSES on Monday, May 30th, 2011.  I hope [...]

A. Complete 5 rounds of A1/A2:

A1. OHS @ 1010; 8-10 reps. Rest 60s

A2. Kettlebell high pull @ 2122; 6-8 reps.  Spend 2 minute focusing on mobility b/f returning to A1.

B. AMRAP in 10 minutes of:

5 pull-ups

10 push-ups

15 squats

Post total rounds, bands (if applicable), push-ups on knees [...]

A1. Deadlift @ 4222; 6-8 x 5.  Rest 60s b/f A2.

A2. Ring dips @ 20×1; 2-4 reps.  Add weight as you can complete 4 reps at tempo.

Rest 2 minutes and spend sometime working on mobility b/f returning to A1.

B. In 90 seconds complete 10 touch ‘n go deadlifts immediately followed by max rep double unders.

2 minutes [...]

Due to the holiday this coming Monday classes will be condensed into three morning classes at:

5am, 7am and last class at 9am.

Open gym options: 6-7am, 8-9am or 10am-noon.

Please feel free to come to any hour of these hours even the evening people who may not start their work days at 5am!

Send any questions [...]