12082017

“The Legend”
For Time
4 Pistols
25 Kettlebell Swings (53/35 lb)
50 Push-Ups
75 Pull-Ups
50 Push-Ups
25 Kettlebell Swings (53/35 lb)
4 Pistols

Christopher Scott "Chris" Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle's book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

The 233 total reps in the workout represent Chris' Basic Underwater Demolition/SEAL (BUD/S) class #233.

RSVP for class here --> https://cfrittenhouse.sites.zenplanner.com/calendar.cfm

11292017

Part A1 - Speed Floor Press
9 x 3, every 60s @60% of Last weeks 3RM or a moderate weight.
- Pause for a 1 count on each rep.
- Change Grip every 3 sets ie. close, medium, wide, close
- Take 3-4 sets to build to work weight.

A2 - In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.

Part B - "CP"
For time:
30 Curtis P's (135, 95)
*1 Power Clean + 1 Front Rack Forward Lunge ea + 1 Push Press
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)

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11242017

A) Strength/Skill

Power Clean + Jerk: Work 20-30# above desired metcon weight in 5 sets performing sets of 2. Reset on each rep. Rest 90s-2:00 

B) Metcon

"Abbate"
For time:
Run 1 Mile
21 Clean + Jerks (155, 105)
Run 800 Meters
21 Clean + Jerks
Run 1 Mile

L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
Beginner Options for Clean + Jerks
Each round of Clean + Jerks substitute 30 Deadlifts + 20 Squat Thrusts

RSVP for class here --> https://cfrittenhouse.sites.zenplanner.com/calendar.cfm

11232017

HAPPY THANKSGIVING!

Part A: Death by burpees
EMOM For as Long as Possible
1 Rep in the first minute
2 Rep in the second minute
3 Rep in the third minute
etc.

*Take a time-lapse video and post it to the members page.

Part B: Enjoy some good food with your family and friends

11222017

A) Strength/Skill

1a) Close Grip Bench Press: 3RM. Rest 2:00
- Take 5-6 sets and build to a 3RM.
- Beginner: 5 x 5, using one moderate weight for all 5 "work-sets"
1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.

B) Metcon

Each for time:
3 RFT:
20 KBS (53, 35)
20 Burpees

Rest 5:00

3 RFT:
20 Plate Ground 2 Overhead (45/25)
20 Box Jump w. Step Down (24, 20)

20:00 Cap

RSVP for class here --> https://cfrittenhouse.sites.zenplanner.com/calendar.cfm

11202017

A) Strength/Skill

Squat Clean Set: Build to a heavy 1.1 (10s). Rest 2:00
- Take 8-10 total sets including warm-up sets.
- 1.1 are clusters where you rest 10s between singles.
- Adv: Build to 85-90% of 1RM.
- Beginners: Spend 20 minutes working technique or sub Front Squat from a rack performing sets of 5. 

B) Metcon

"Southie"
For time:
45 Deadlifts (155, 105)
30 Hang Power Cleans (155, 105)
15 Squat Cleans (155, 105)

L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
10:00 Cap

Beginner Option:
AMRAP 8:
8 Deadlifts (135, 95)
8 Goblet Squats (53, 35)
8 Squat Thrusts

RSVP for class here --> https://cfrittenhouse.sites.zenplanner.com/calendar.cfm