Monday, 4/3/22

Hey everyone!

Don’t forget to order your Belkis Bites today @ (www.BelkisBites.com)

If you haven’t given them a try yet you are missing out. Order today and it will be at the gym Wednesday morning.

Monday:

Back squat:

15 reps

12 reps

9 reps

3 Rounds for time:

20 Hang cleans (95/65)

400m run

20 S2OH (95/65)


TUESDAY:
A)
3 Rounds:
20 Walking lunges (holding plate, 45/35)

20 in place reverse lunges (holding plate, 45/35)
20 Jumping lunges


B)
2 Rounds: (rest 4 minutes btw rounds)

20 Burpees over bar

35 TTB

50 Wall balls

*Score each round separately


WEDNESDAY:
A)
Dead lift: heavier than last week
3x4
1x16

B)
4 Rounds for time:
500/400m row

15 Box jumps

15 Pull ups


THURSDAY:
A)
3 Rounds:

15-15-15

DB bent over rows

B)
15 Minute AMRAP:
5 Thrusters *1 sec pause (115/80)
5 Power cleans
5 Burpees


FRIDAY:
A)
EMOM for 10 minutes:

3 Snatch snatches

*These can be done any way, touch and go or singles, you just need to get 3 done within the minute

B)

You are no the same person as last week, how can you do better?
“Jackie”
For time:
1000m row
50 thrusters (45/35)
30 Pull ups
*Faster than last week!

Wednesday, 3/30/22

Congrats to Kimmy and Sabrina on being this weeks CF516 Nutrition challenge winners!

Your prizes are waiting for you inside the gym!

WEDNESDAY:


A)
Dead lift: heavier than last week
2x4
3x2

B)
For time:
2 S2OH (115/75)
2 In place forward lunge (115/75)
4 S2OH
4 In place forward lunge
6 “ “
6 “ “
8 “ “
8 “ “
10 “ “
10 “ “
Finish with,
50 Calories any machine


THURSDAY:
A)
3 Rounds:
12 DB inc. flys
12 DB supinated front raises
12 Push ups

B)
20 Minute AMRAP:
5 Burpees
10 Air squats
15 Sit ups


FRIDAY:
A)
4 Sets:
Squat snatch 1.1.1

B)
“Jackie”
For time:
1000m row
50 thrusters (45/35)
30 Pull ups
*Faster than last week!

Tuesday, 3/29/22

TUESDAY:
A)
3 Rounds:
10 DB Up right rows (heavy)
10 DB Up right rows (lighter)
10 DB Up right rows (lightest)

B)
1-2-3-4-5-6-7-8-9-10 of:
Clean and jerks (75/55)
Burpees over bar
*20 Double unders after each set


WEDNESDAY:
A)
Dead lift: heavier than last week
2x4
3x2

B)
For time:
2 S2OH (115/75)
2 In place forward lunge (115/75)
4 S2OH
4 In place forward lunge
6 “ “
6 “ “
8 “ “
8 “ “
10 “ “
10 “ “
Finish with,
50 Calories any machine


THURSDAY:
A)
3 Rounds:
12 DB inc. flys
12 DB supinated front raises
12 Push ups

B)
20 Minute AMRAP:
5 Burpees
10 Air squats
15 Sit ups


FRIDAY:
A)
4 Sets:
Squat snatch 1.1.1

B)
“Jackie”
For time:
1000m row
50 thrusters (45/35)
30 Pull ups
*Faster than last week!

Monday, 3/28/22

Monday:

Back squat:

12 reps

9 reps

6 reps

3 Rounds for time:

500/400m row

20 Pull ups

20 Push ups



TUESDAY:
A)
3 Rounds:
10 DB Up right rows (heavy)
10 DB Up right rows (lighter)
10 DB Up right rows (lightest)

B)
1-2-3-4-5-6-7-8-9-10 of:
Clean and jerks (75/55)
Burpees over bar
*20 Double unders after each set


WEDNESDAY:
A)
Dead lift: heavier than last week
2x4
3x2

B)
For time:
2 S2OH (115/75)
2 In place forward lunge (115/75)
4 S2OH
4 In place forward lunge
6 “ “
6 “ “
8 “ “
8 “ “
10 “ “
10 “ “
Finish with,
50 Calories any machine


THURSDAY:
A)
3 Rounds:
12 DB inc. flys
12 DB supinated front raises
12 Push ups

B)
20 Minute AMRAP:
5 Burpees
10 Air squats
15 Sit ups


FRIDAY:
A)
4 Sets:
Squat snatch 1.1.1

B)
“Jackie”
For time:
1000m row
50 thrusters (45/35)
30 Pull ups
*Faster than last week!

Wednesday, 3/23/22

WEDNESDAY:

A)

Dead lift:

2x4

3x2


B)

For time:

2 Power cleans (115/75)

2 In place forward lunge (115/75)

4 Power cleans

4 In place forward lunge

6 “ “

6 “ “

8 “ “

8 “ “

10 “ “

10 “ “

Finish with,

50 Calories any machine 

THURSDAY:

A)

3 Rounds:

12 DB inc. flys

12 DB supinated front raises

12 Push ups


B)

15 Minute AMRAP:

5 Burpees

10 Box jumps

15 KB swings


FRIDAY:

A)

4 sets:

High hang squat snatch

+ hang squat snatch

+full squat snatch

 

B)

“Jackie”

For time:

1000m row

50 thrusters (45/35)

30 Pull ups

Tuesday, 3/22/22

Congratulations to not only everyone on Coach Kim’s team but also everyone who is taking part in the showdown of a challenge! This has been an incredible first two weeks and already so many transformational stories. Consistency is ESSENTIAL for change and this challenge is about the basics. Retraining out bodies in the fundamentals. So keep up the incredible job everyone, we can’t wait for the finish line.

Now for a special congratulations to Ed and Jess on being this weeks CF516 Nutrition challenge winners!

Your prizes are waiting for you inside the gym!

TUESDAY:

A)

3 Rounds:

10 DB curls (heavy)

10 DB curls (lighter)

10 DB curls (lightest)


B)

1-2-3-4-5-6-7-8-9-10 of:

Thruster (95/65)

Burpees over bar

*20 Double unders after each set



WEDNESDAY:

A)

Dead lift:

2x4

3x2


B)

For time:

2 Power cleans (115/75)

2 In place forward lunge (115/75)

4 Power cleans

4 In place forward lunge

6 “ “

6 “ “

8 “ “

8 “ “

10 “ “

10 “ “

Finish with,

50 Calories any machine 

THURSDAY:

A)

3 Rounds:

12 DB inc. flys

12 DB supinated front raises

12 Push ups


B)

15 Minute AMRAP:

5 Burpees

10 Box jumps

15 KB swings


FRIDAY:

A)

4 sets:

High hang squat snatch

+ hang squat snatch

+full squat snatch

 

B)

“Jackie”

For time:

1000m row

50 thrusters (45/35)

30 Pull ups

Monday, 3/21/22

MONDAY:

A)

Back squat: (2-3 minutes btw sets)

9 reps (heavy)

7 reps (heavier)

5 reps (heaviest)


B)

3 Rounds for time:

400m run

20 Pull ups

20 Push ups


TUESDAY:

A)

3 Rounds:

10 DB curls (heavy)

10 DB curls (lighter)

10 DB curls (lightest)


B)

1-2-3-4-5-6-7-8-9-10 of:

Thruster (95/65)

Burpees over bar

*20 Double unders after each set



WEDNESDAY:

A)

Dead lift:

2x4

3x2


B)

For time:

2 Power cleans (115/75)

2 In place forward lunge (115/75)

4 Power cleans

4 In place forward lunge

6 “ “

6 “ “

8 “ “

8 “ “

10 “ “

10 “ “

Finish with,

50 Calories any machine 

THURSDAY:

A)

3 Rounds:

12 DB inc. flys

12 DB supinated front raises

12 Push ups


B)

15 Minute AMRAP:

5 Burpees

10 Box jumps

15 KB swings


FRIDAY:

A)

4 sets:

High hang squat snatch

+ hang squat snatch

+full squat snatch

 

B)

“Jackie”

For time:

1000m row

50 thrusters (45/35)

30 Pull ups

Wednesday, 3/16/22

WEDNESDAY:

A)

3 Rounds:

15-15-15

DB bent over rows


B)

For time:

2 S2OH (115/75)

2 In place forward lunge (115/75)

4 S2OH

4 In place forward lunge

6

6

8

8

Finish with,

50 Calories any machine 


THURSDAY:

A)

3 Rounds:

10 Ab wheels

10 High box jumps

10 Strict pull ups


B)

6 Minutes max burpees


FRIDAY:

A)

4 sets:

Squat cleans 1.1.1

 

B)

For time:

30-20-10

Clean and jerks (75/55)

Box jumps

Tuesday, 3/15/22

Orders for spring apparel closes march 30th so make sure you check out the new gear in the lobby! We can’t wait for T-shirt season again, it’s been a long winter!!

TUESDAY:

A)

3 Rounds:

15 Toes to bar

15 Leg raises

15 Deadlifts (115/75)


B)

12 Min AMRAP:

10 Double KB cleans

10 KB front squats 

10 Burpees



WEDNESDAY:

A)

3 Rounds:

15-15-15

DB bent over rows


B)

For time:

2 S2OH (115/75)

2 In place forward lunge (115/75)

4 S2OH

4 In place forward lunge

6

6

8

8

Finish with,

50 Calories any machine 


THURSDAY:

A)

3 Rounds:

10 Ab wheels

10 High box jumps

10 Strict pull ups


B)

6 Minutes max burpees


FRIDAY:

A)

4 sets:

Squat cleans 1.1.1

 

B)

For time:

30-20-10

Clean and jerks (75/55)

Box jumps

Monday, 3/14/22

MONDAY:

A)

3 Rounds

10 Heavy Arnold presses 

15 Push ups

65 Double understand 


B)

4 Rounds for time:

50 Sit ups

35 KB swings

20 Thrusters (barbell)


TUESDAY:

A)

3 Rounds:

15 Toes to bar

15 Leg raises

15 Deadlifts (115/75)


B)

12 Min AMRAP:

10 Double KB cleans

10 KB front squats 

10 Burpees



WEDNESDAY:

A)

3 Rounds:

15-15-15

DB bent over rows


B)

For time:

2 S2OH (115/75)

2 In place forward lunge (115/75)

4 S2OH

4 In place forward lunge

6

6

8

8

Finish with,

50 Calories any machine 


THURSDAY:

A)

3 Rounds:

10 Ab wheels

10 High box jumps

10 Strict pull ups


B)

6 Minutes max burpees


FRIDAY:

A)

4 sets:

Squat cleans 1.1.1

 

B)

For time:

30-20-10

Clean and jerks (75/55)

Box jumps

Thursday, 3/10/22

THURSDAY:

A)

3 Rounds: (1 minute btw rounds)

12 DB fly

12 Floor presses

12 DB push press

B)

4 Rounds: (1 minute btw rounds)

20 V ups

20 Plank jacks

40 Med ball twists

30 sec row sprint (damper on 10)


FRIDAY:

A)

Build a heavy complex:

Power clean + front squat + hang power clean + front squat + full squat clean 

B)

6 Minute AMRAP:

5 Power cleans (95/65)

7 S2OH

9 Pull ups

Rest 3 minutes and repeat (start where you left off)

Wednesday, 3/8/22

WEDNESDAY:

A)

5 Rounds:

15/10 Calorie bike

20 Sit ups

B)

12 Minute AMRAP:

10 Thrusters (95/65)

12 Burpees

14 DB snatches

THURSDAY:

A)

3 Rounds: (1 minute btw rounds)

12 DB fly

12 Floor presses

12 DB push press

B)

4 Rounds: (1 minute btw rounds)

20 V ups

20 Plank jacks

40 Med ball twists

30 sec row sprint (damper on 10)


FRIDAY:

A)

Build a heavy complex:

Power clean + front squat + hang power clean + front squat + full squat clean 

B)

6 Minute AMRAP:

5 Power cleans (95/65)

7 S2OH

9 Pull ups

Rest 3 minutes and repeat (start where you left off)

Tuesday, 3/8/22

TUESDAY:

A)

10 Minute AMRAP: same as last week

10 Push ups

10 Wall balls

10 Double unders

B)

5 Rounds: not for time

10/10 Goblet in place forward lunge

20 Banded good mornings

15 Glute bridges


WEDNESDAY:

A)

5 Rounds:

15/10 Calorie bike

20 Sit ups

B)

12 Minute AMRAP:

10 Thrusters (95/65)

12 Burpees

14 DB snatches

THURSDAY:

A)

3 Rounds: (1 minute btw rounds)

12 DB fly

12 Floor presses

12 DB push press

B)

4 Rounds: (1 minute btw rounds)

20 V ups

20 Plank jacks

40 Med ball twists

30 sec row sprint (damper on 10)


FRIDAY:

A)

Build a heavy complex:

Power clean + front squat + hang power clean + front squat + full squat clean 

B)

6 Minute AMRAP:

5 Power cleans (95/65)

7 S2OH

9 Pull ups

Rest 3 minutes and repeat (start where you left off

Monday!!

It’s finally here,

The nutrition challenge has commenced!

If you do not know who’s team you are on yet don’t worry, we are giving everyone until mid day Monday to come in and check your card. You will all receive a message from your coach later today!

OUR NEW PARTNERSHIP:

We have officially partnered with Belkis Bites (www.BelkisBites.com)

They are a made to order delivery service who will be delivering into our very lobby. Can’t get more convenient than that.

All details of how to order and how its made is all available at the front desk.

Our mission is to help you succeed in becoming the best you possible, and with life being as busy as it is, sometimes its hard to eat as clean as we would like. This is one of the ways we would like to be of service and provide way in making the days it seems hard to get a health meal just a little bit easier.

We hope you find value in there services and would love your feed back!

Thank you all so much for making this place so much more than a gym.

Now lets get to the hard stuff.

MONDAY:

A)

Strict press: Same as last week

3x4 80% of 1RM

*Hold for 5 seconds at the top of all 4 reps

B)

5 Rounds for time:

20 KB swings

15 Pull ups

10 Box jumps (add one 45lb plate onto your box)

TUESDAY:

A)

10 Minute AMRAP: same as last week

10 Push ups

10 Wall balls

10 Double unders

B)

5 Rounds: not for time

10/10 Goblet in place forward lunge

20 Banded good mornings

15 Glute bridges


WEDNESDAY:

A)

5 Rounds:

15/10 Calorie bike

20 Sit ups

B)

12 Minute AMRAP:

10 Thrusters (95/65)

12 Burpees

14 DB snatches

THURSDAY:

A)

3 Rounds: (1 minute btw rounds)

12 DB fly

12 Floor presses

12 DB push press

B)

4 Rounds: (1 minute btw rounds)

20 V ups

20 Plank jacks

40 Med ball twists

30 sec row sprint (damper on 10)


FRIDAY:

A)

Build a heavy complex:

Power clean + front squat + hang power clean + front squat + full squat clean 

B)

6 Minute AMRAP:

5 Power cleans (95/65)

7 S2OH

9 Pull ups

Rest 3 minutes and repeat (start where you left off

BIG NEWS!! Friday, 3/4/22

We are so happy to announce that we have partnered with Belkis Bites (https://www.belkisbites.com/) .

Belkis Bites is a Meal Prep company. There food is made to order. These meals really are delivered within hours of being cooked.

I have had these meals for a few months now and I cant wait for you to experience them now as well!

Our mission is to help you in making health as easy as possible!

FRIDAY:

A)

Build your a heavy complex:

Power clean + hang power clean + full squat clean 

B)

5 Rounds for time:

12/8 cal bike

9 Burpee over bar

6 Squat cleans (135/95)