ADDRESS

568 Ferry Street 

Danville PA, 17821

570-540-3325

hagermanab@gmail.com

FIND US
  • w-facebook

 CFI&S, 1.34 LLC. Proudly created with Wix.com

September 29, 2019

Fight Gone Bad

  • 3 Rounds For Total Reps in 17 minutes

  • 1 minute Wall Ball Shots (20/14 lb)

  • 1 minute Sumo Deadlift High-Pulls (75/55 lb)

  • 1 minute Box Jumps (20 in)

  • 1 minute Push Press (75/55 lb)

  • 1 minute Row (calories)

  • 1 minute Rest

September 29, 2019

Strength day

5-5-5-3-3-3-1-1-1

DL

15:00

HS walk/ HSPU progression

September 29, 2019

10x200m partner carry

3-3-2-2-1-1-1-1

full snatch

September 29, 2019

Strength:

6×3 OHS (with moderate weight)

WoD:

EOMOM 16:00

Even-3 snatches 135/105

Odd-12 jumping squats

September 28, 2019

WoD:

AMRAP 26:00

5 KB Swings 2/1.5

10 HR Push Ups

20 Double Unders

September 22, 2019

WoD:

Row 1000m

Then

25 bear complex 115/85

September 22, 2019

5-5-5-3-3-3-1-1-1

Back squat

2 mile vested run

September 22, 2019

21-15-9

Pullups

HSPU

September 22, 2019

EOMOM 18:00

10 PVC jump overs 24/20

8 hang power snatches

September 22, 2019

400 m run

Then 9 rounds


9 T2B

9 overhead squats 95/65

9 KBS 1.5/1

9 push jerks 95/65

9 burpees

400 M run to finish

Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

December 8, 2019

December 8, 2019

December 8, 2019

December 8, 2019

December 7, 2019

December 1, 2019

December 1, 2019

December 1, 2019

December 1, 2019

November 30, 2019

Please reload

Archive