WEEK OF 8/13/18
It is the week of our annual Affiliate Summer Slam, the Philly areas #1 team event. This is our 7th time putting on this event and we have 200 athletes from as far as Maryland coming to compete. If you have not signed up to volunteer yet and are able to do so please, please email firstname.lastname@example.org. This event is not to miss if you can stop by. It is quite the fitness spectacle that Coaches Vince, Mike, and Mark put on at CFG. Hope you can stop by.
EMOM for 8 minutes:
Min 1 and 2: 5 Power Clean @ 60%
Min 3 and 4: 4 Power Clean @ 65%
Min 5 and 6: 3 Power Clean @ 70%
Min 7 and 8: 2 Power Clean @ 75%
AMRAP in 10 minutes:
4 Front Squats (155/103)
8 Ring Dips
-Scale load and bar dips as needed.
2 x 1 mile runs. Rest 6 minutes between.
75% x 4 x 5 sets
3 x 1 minute intervals at each station. Score total reps:
Medicine Ball Cleans (50/30)
Box Jumps (24/18)
Bench Press (115/73)
Barry’s Core Blast (DVDs available 🙂
4 rounds for time:
Break up the reps and meters any way you and your partner would like.
5 x 3 minute rounds:
Run 400m and in time remaining:
Round 1: Max Pullups
Round 2: Max Pushups
Round 3: Max Abmat Situps
Round 4: Max Squats
Round 5: Max Burpees
Rest 90 seconds between rounds. Score is total reps of all 5 rounds. Scale the run as needed to 200-300m
Summer Slam 2018. No classes for any programs.