The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes burpees and double unders.
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Woo Dad!
CFWU x 1

Squats 1RM
205, 245, 285, 325, 350, 375

Metcon:
AMRAP in 12 minutes of:
10 burpees
30 Double Unders (heavy rope)
Score: 11 rounds + 14

Nice work noon crew!
CFWU x 1 minus shoulder things, it’s still fussy.

Squats to 150: 85, 100, 115, 130, 140, 150* *PR for reps.

AMRAP in 15 minutes:
10 burpees
30 double unders
Score: 5 rounds + 28. As 2013 comes to a close I like to think of what I learned at CF this year: Patience, consistency and small improvements every day or week add up to big accomplishments over time. Happy new year to all and here’s to a strong 2014!
1PM: squat 530x2 (2RM PR).
Warmup, Squats to 215# x 5

AMRAP in 12 minutes of: 10 burpees, 30 DU - 7 Rounds plus 5
PM: Hot Tub/Stretch. CFWUx1. Bench Press (paused) 130x1. Front Squat 170x1. AMRAP in 12 minutes of: 10 Burpees + 30 Double Unders. 9 Rounds + 2 Burpees.
Hey! Great pic Kevin!

Wow, sure miss the gym, it's been two weeks, yikes!!!!!!!!!!!!