Solo or Partner Up

2016-09-24

"Vicenzo"

50 - pushups
50 - bench press @ 65/95
50 -pull ups
50 - bent over rows @ 65/95#
50 - prisoner squats
50 - back squats @ 65/95#

Amrap + Tabata Core

2016-09-23

Warm up:
1:00 foam roll upper back
1:00 wrist stretch
1:00 pigeon pose :30R/:30L
1:00 front rack stretch

A. 12 minute amrap:
15 - calorie row
12 - burpee box jumps
9 - clean & jerk @ 95/135#

B. Tabata Core

Thrusters, Double Unders, row

2016-09-22

A. For Time:
21-18-15-12-9, Thrusters
40-40-40-40-40, Double Unders
200m Row after every thruster+double under
rest 2:00 after each round

**21 thrusters+40 double unders + 200m row, 2:00 rest
**18 thrusters + 40 DU's + 200m row, 2:00 rest
**15+40+200
etc.

EMOM, Deadlifts, Wall Ball, TTB

2016-09-21

A. 10 minute emom:
1 snatch grip deadlift
1 hang power snatch
1 overhead squat
1 snatch balance

B. 3 rounds of:
15 - deadlift @ 145/205, scale accordingly
25 - wall ball
15 - toes 2 bar

Pullups, PP, Row, Sit Up

2016-09-20

A. Mobility

B. 3:00 row build pace slightly every :30

C. 3 rounds
4 - scap retractions
6 - pushups
8 - spidermans

D. 15 minute amrap:
10 - pull ups
10 - Db push press
10 - DB 1-arm row
10 - Db sit ups

"Lucky Sevens"

2016-09-24

“Lucky Sevens”

7 reps of each movement for 7 rounds

1-arm swings 7/7
Burpees 7
Cleans, 7/7
Goblet squats
Push press, 7/7
Slingshots, 7/7
Leg raises

NO CLASSES TODAY!

2016-09-17

CFM IS CLOSED TODAY! SEE YOU NEXT WEEK.

10-8-6-4-2

2016-09-10

10-8-6-4-2 reps of:

Clean, R/L
Reverse Lunges, R/L
Push Press, R/L
1-Arm Swings, R/L
Floor Press, R/L
1-Arm Row, R/L
Kb Pull Overs

Kettlebell Stacking

2016-09-03

On White board

Strength + Conditioning

2016-08-27

Warm Up:
Gymnasticbodies Daily Limber

A.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – Suitcase Deadlift x 8 reps
Minute 2 – L-Seated Press x 8 reps
Minute 3 – Russian Step-Ups x 10 reps on Left Leg
Minute 4 – Russian Step-Ups x 10 reps on Right Leg
Minute 5 – Supine Leg Lowering x 8 reps

B.
Three rounds for time of:
10 Renegade Rows
20 Kettlebell Swings
10 Goblet Squats

8AM EVERY SATURDAY

2016-05-14

With Coach Ubie

Starts July 12th

2016-07-11

Our next 6-week block starts Tuesday, July 12th. Get your kiddos signed up now!!!

Spring Session

2016-02-27

Our next YouthFit session starts March 8th! Please sign your young athletes up at front desk.

NEXT SESSION STARTS NOVEMBER 3RD

2015-10-22

Our next Meridian Youthfit 6-week cycle starts November 3rd. Send us an email signing your children up for this session.

Meridian Youthfit

2015-10-17

We just finished up a 6-week cycle with our young Youthfit athletes!!! We will start the 2nd cycle in a few weeks...........

HIP IMMERSION

2016-08-27

Please bring mat, block and balls! Lets open those hips up.

Cancelled Saturday July 16th

2016-07-11

Body Tune Up is cancelled this Saturday, July 16th. See you next week.

CLASS CANCELLED

2016-06-04

Class has been cancelled, Saturday, June 4th, as coach Shawna is out of town. See you next week!

SHOULDER IMMERSION-Test, myofascial release, mobility and retest

2016-05-14

You will need mats, yoga blocks and therapy balls.

Full Body

2016-05-07

Please bring mat, yoga block and balls!