power clean

  • Wednesday, May 25, 2016


    CF Football Total

    Power Clean 1 Rep
    Squat 1 Rep
    Deadlift 1 Rep

    *Perform a single maximum effort for the lifts listed above.

    *After warm-ups, 3 attempts are allowed.

    *Total must be done in the specified order.



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  • Monday November 16th


    Hang Power Clean/Power Clean

    14 Mins to find Heavy Single


    Rest 8 Mins



    8 Min AMRAP

    Hang Power Cleans or Power Cleans (Use 70-80% of your Heavy Single)

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  • Sunday August 10th

    Squat Therapy

    15 mins

    Coaches Choice of Drills



    21 Min EMOM

    5 Front Squat or Pause Goblet Squats
    3 Power Cleans or 6 GTOH with plate
    1 Parking Lot Sprint (Max Effort)




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  • Tuesday July 22nd


    Pull Up Practice and Progressions 15 Min Cap


    • Strict Band Assisted Pull Ups - 3 x 10.  Be sure to pull yourself upward by contracting the lats as. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid kipping, swinging or jerking movements.

    • Dead Hang Flexed Arm - Get a bench or box so you can easily jump up and get your chin over the bar. Then hold that position for about 10-20 seconds. Ensure you have an excellent hollow body  position with your toes out in front of you, stomach, butt, and thighs tight.

    • Negatives - Similar to the Dead Hang Flexed Arm jump up so your chin is over the bar; then very slowly and smoothly lower yourself to the bottom lockout position. Try not to just let go at the bottom – this is usually the sticking point for many athletes.

    • Ring Rows - Grab the rings with a closed grip and lower your body so it is parallel to the ground with arms fully extended. You should be in a straight line from the shoulders, hips, knees and ankles.  Pull your chest to the rings, moving your body as one unit.  Touch the rings to the chest and lower back down so the arms are completely straight. The lowering should be controlled but not 'slow'


    Benchmark WOD


    Power Cleans
    Ring Dips

    12 Min Cap

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  • Saturday July 12th

    U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group,
    based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in
    Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.




    30 Rds AFAP

    5 Wall ball shots

    3 Handstand push-ups (Scaling 6 Regular Push Ups )

    1 Power Clean (Scaling 1 Stones to Shoulder)

    Each Partner Alternating Rounds

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  • Wednesday June 25th


    Hang Power Cleans




    • This is not a 1RM attempt but a Heavy SIngle performed with near perfect form and technique
    • Athletes who’ve been doing HPC, will progress and move to power cleans, as long as mechanics are sound (solid catch & rack position). If there's any doubt, stick to hang power cleans to work on proficieny.
    • New athletes will work on the High Hang Power Clean  with PVC or empty barbell





    Hang Power Clean

    100M Sprint after each round



    Vision of Truth via CF Invictus

    Desk Jockies  via Breaking Muscle

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  • Sunday April 20th


    Happy Easter



    21 Min EMOM
    5 Back Squats
    3 Power Cleanside Between Each Rd



    Post Open Blues via Tabata Times

    Eating Clean vs Orthorexia via T Nation

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  • Tuesday, December 31st

    Wallball/Karen Demo with a friend/mentor of mine Brendan Gilliam from CrossFit Metropolis. Brendan is one of the original guys that started CrossFit in 2000. 



    • NEW YEAR'S EVE, TUES: 6AM and 7AM
    • NEW YEAR'S DAY, WED, 10AM and 11AM



    Nutrition Seminar and Whole Life Challenge Information Session on Saturday, January 4th at 10AM



    Power Clean




    "Benchmark: Karen"

    150 Wallballs (12 minute cap)



    2013: Year in Pictures via CNN

    Biggest OMG Moments of 2013 via Huffington Post

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  • Friday, December 27th


    We'll be participating in the Whole Life Challenge in the New Year! To help you out, we're also hosting a nutrition seminar and information session on Saturday, January 4th at 10AM to answer all those burning questions. Everyone is invited.



    Power Clean - work on technique 



    "Roll over Rover" - Tabata style 

    Row (cals)

    Sit Ups

    Double Unders/Single Unders

    *Finish all 8 sets of movements(20 on/10 off) before moving on to the next movement pattern*


    Post total reps in comments. 



    Have you seen our resources page? Lots of great links to other webpages, movement examples and more

    Fat Does Not Make you Fat


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  • Tuesday, November 26th

    Thanksgiving Schedule

    • Wednesday - 6AM & 7AM and 6:30PM
    • Thursday - CLOSED
    • Friday - 10AM & 11AM
    • Saturday - Regular 9:30AM and 10:30AM




    Burgener Warm Up

    Power Clean (click link for tips)

    3-3-3-3-3  or work on technique 



    Metcon (last time we did this)

    "Round Up"

    4 rounds of:

    90 sec to complete 

    20 OHL (with a plate)

    6 push ups

    In the remaining time as many air squats

    60 second rest Between Rds


    ***Score is total # of air squats completed***


    Post load and reps to comments.




    The Kipping Pull up - offline thoughts

    3 Stretches to Prevent Tweaky Wrists 

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