Gymnastics Skill Session: We have Rope Climbs coming up in our 12-Days workout. Today we are preparing by practicing form and efficiency....

Strength: 3 sets: 8 Deficit Deadlifts (60-70% of 1RM Deadlift), approx 2in deficit - Complete a set every 2:00 - The Lunge accessory work...

Conditioning: For Time: 100ft Single Dumbbell Walking Lunge (50/35) 5 Wall Walks (OR 50ft Handstand Walk) 25 Toes to Bar 100ft Single...

REMINDER - No afternoon/evening classes! CFKL Christmas Party @ 6:30pm Strength: “Shock Method” 4 sets: 6 Bench Press (Heavy) 12 Push Ups...

Conditioning: 2 Sets for reps: AMRAP 4: 10 Dumbbell Front Squats (50s/35s) 10 Box Jumps (24/20) - Rest 2:00 AMRAP 4: 10 Dumbbell Shoulder...

Gymnastics: Kipping HSPU Skill Review followed by: 5 sets of work with 1 min rest after each set. Freedom/Compete: 6 to 10 Kipping HSPU...

Strength: 5 sets x 2 Overhead Squats - Complete one set every 2:00 - Bar can be taken from the rack. You can build through sets or remain...

Conditioning: 4 sets for time (each set): 12 GHD Sit Ups (Or V-Ups) 6 Bar Muscle Ups (Or 12 Chest to Bar) 6 Squat Snatch (135/95) 12 GHD...

Conditioning: AMRAP 15: 200m Run 1-2-3-4-5-6. . . Wall Walks - Run is equal to 4 reps (1 rep = 50m) Accessory: Leg Day 3 Rounds for...

Strength: Thrusters 5 sets: 3 Thrusters (build-in weight) - Complete one set every 1:30 - Bar can be taken from the rack Conditioning:...