Casey Fonoti

Tuesday 11/27/2018

Strength: Three sets for max reps of: 45 seconds of Concept 2 Row for Calories Rest 45 seconds 45 seconds of Strict Handstand Push-Ups Rest 45 seconds 45 seconds of Double-Unders Rest 45 seconds 45 seconds of Strict Supinated-Grip Pull-Ups… Read more »

Monday 11/26/2018

Strength: Every 2 minutes, for 20 minutes (10 sets): Hang Snatch + Snatch Build over the course of the 10 sets to today’s heavy complex. Conditioning: Three rounds for time of: 400 Meter Run 15 Overhead Squats (135/95 lbs)

Friday 11/23/2018

Thanksgiving Week Schedule: Thursday 11/22 CLOSWD Friday 11/23 Limited hours. 8am-noon (10am class available) Saturday 11/23 Regular 8am-noon (10am class available) Strength: Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3… Read more »

Thursday 11/22/2018

-Rest Day- Thanksgiving Week Schedule: Thursday 11/22 CLOSWD Friday 11/23 Limited hours. 8am-noon (10am class available) Saturday 11/23 Regular 8am-noon (10am class available) 🦃🍁HAPPY THANKSGIVING!!🍁🦃

Wednesday 11/21/2018

Thanksgiving Week Schedule: Thursday 11/22 CLOSWD Friday 11/23 Limited hours. 8am-noon (10am class available) Saturday 11/23 Regular 8am-noon (10am class available) Strength: Every 2 minutes, for 20 minutes (10 sets): Hang Clean + Clean Build over the course of the… Read more »

Tuesday 11/20/2018

Thanksgiving Week Schedule: Thursday 11/22 CLOSWD Friday 11/23 Limited hours. 8am-noon (10am class available) Saturday 11/23 Regular 8am-noon (10am class available) Strength: Three sets for max reps of: Unbroken Bench Press (Males = 100% of Bodyweight/Females = 75%) Rest 15… Read more »

Monday 11/19/2018

Thanksgiving Week Schedule: Thursday 11/22 CLOSWD Friday 11/23 Limited hours. 8am-noon (10am class available) Saturday 11/23 Regular 8am-noon (10am class available) A reminder to members: Our 10am class is sign up only. There is a sign-up sheet at the whiteboard… Read more »

Friday 11/16/2018

Complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 10 Strict Pull-Ups 20 Alternating Reverse Lunges with Farmer’s Carry (24/16 kg KBs) 40 Air Squats

Wednesday 11/14/2018

Strength: Four sets of: Pause Deadlift x 5-6 reps (pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1-RM and build by feel) Rest 60 seconds… Read more »