Starting today, CFG will be moving on to the Wendler 5-3-1 program and
cutting the lifts down to 8 strength movements with the 5-3-1.  The
weekly supplemental strength will be the strength movements that an
athlete will not get to perform that week based on their own schedule. 
The 5-3-1 movements for that week will be posted on the board on
Mondays with what day they will be performed in class.  That way,
athletes will know what they will miss and they can do them to stay on
track with the program.   

Please Note: You are responsible
for keeping up with the lifts if you cannot attend a specific class and
making sure you perform all 3 of them during that week.  It is
imperative that this is done for the program to be done properly and
ensure results.

    The 5-3-1 program is my favorite strength program and it the
most effective I have ever done. The program is very easy to
follow.  Below is a print out explaining how the 5-3-1 program will work
at CFG.  Please print this out and read it.  We will be performing this
program throughout the Fall and Winter months and we need all of the athletes to
have a sound understanding of it.

Download 5-3-1-program-at-cfg-1

DAILY TRAINING

Agility

Ladders

5-3-1 (use 90% of your max as your training max)

Back Squat

55% x 5, 65% x 5, 75% x 5, 85% x 5+

2nd Strength – 5pm and 6pm

Thruster (if you don't have a max, go off of your Push Press)

5 x 55%, 5 x 65%, 75% x 3 x 5 sets

WOD

30-20-10 reps for time of:

Thrusters (75)(55)

Swings (55)(35)

Lateral Jumps over the Barbell