Posts By: Avery Wittkamp

Tuesday 180807 – Experienced

Strength A1. 4×8 Strict Press, increasing A2. 4×8 Back Squat, increasing Note: We are working on higher volume pressing and back squats, but we’ve dropped the reps from 10 to 8 this week. Please write down your weights, so you… Read more »

Tuesday 180807 – Photo of the Day

Upcoming CFNYC Events and News: Next How To Seminars are coming up in August: How To: Double Unders with Coach Sara (Upper West Side) How To: Rope Climb with Coach Todd Sign up HERE for August OUT-FIT – 8/12/18 Flatiron… Read more »

Monday 180806 – Experienced

Barbell Complex Segmented Clean Deadlift +Paused Clean, below the knee for 2 counts+Front Squat (5×2+2+2) Note: Pause 1 inch off the floor, below the knee, above the knee, and hip for 1 count in each position. Compare to Monday 7/30…. Read more »

Monday 180806 – Photo of the Day

Upcoming CFNYC Events and News: Next How To Seminars are coming up in August: How To: Double Unders with Coach Sara (Upper West Side) How To: Rope Climb with Coach Todd! Sign up HERE for August OUT-FIT – 8/12/18 Flatiron… Read more »

Monday 180806 – Beginner

Strength Back Squats 5×4, increasing Compare to last week Tuesday 7/30/18. Conditioning 3 rounds of 2:30 minute AMRAP: Row 250/200 m Max Effort Med Ball Cleans (20/14) Rest 2:30 minutes Score is max reps med ball cleans.

Monday 180806 – Competition

A. Squat Cleans 2×4 (40%) 1×2 (55%) 1×2 (65%) 1×1 (70%) 1×1 (75%) 5×4 (77.5%) B. Back Squat 7×1, increasing from last clean weight C. 6×5 Strict HSPUs -Scale to do these unbroken. -Rest as needed in between sets –… Read more »

Sunday 180805 – Beginner

Strength No No No Deadlifts 5×3, increasing *No Touch-n-Go, No Mix Grip, No Straps Conditioning 3 rounds for time: 600 m Run 15 Burpee Box Jump Overs (24/20)

Sunday 180805 – Photo of the Day

Lynne: Squatting on a Sunday Reminder – Registration for the How To Double Unders at UWS opens up today! Upcoming CFNYC Events and News: Next How To Seminars are coming up in August: How To: Double Unders with Coach Sara… Read more »

Saturday 180804 – Beginner

Strength A1. 5×5 Tempo Bench Press (32X0) A2. 5×2-3 Wall Walks A3. 5×2-5 Strict Tempo Pull ups (30X2) Rest as needed between sets. Adjust pull up volume so you can maintain strict tempo and perform a tough as close to… Read more »