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img_2618Congratulations to Ashley and Abby on their performance yesterday at the 6th Annual Ginny Robinson Memorial Weightlifting Meet. We’re so proud of you both!

-Saturday Oct 22nd at 6PM we will be our Annual CFNH Halloween Party. Wear your best costumes and bring your own food/drinks. If you have any questions please ask a coach.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Hindu Push-ups
10 x Overhead Squat (PVC)
III. Mobility

Impact/Focus: Front Squat (Week 3)
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads use 3-rep Front Squat established on 09.19.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 3 reps (5-10lbs more than last week)

Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

Complete 5 rounds for time of
Row 350m
5 x Power Snatch (135/95)

Post times to comments.

Samy Daghir

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