Brush your Shoulders Off

Monday, January 21, 2013

Group Class Programming HERE!

BBG programming with explanation HERE!

Gymnastics programming with explanation HERE!


Keg Drill
Assisted Bottom of the Squat
Groiners and Gristle
Foam Roll Legs and Lats

Group Warmup:

Warmup Sets for the High Bar Back Squat!

Classic Programming


High Bar Back Squat 3×5, rest 60 seconds between sets


7 rounds for total reps of:
30 Seconds ME Barbell Jump Overs
30 Seconds ME Power Snatch (115/75)
Rest 1 minute between rounds

Notes:  ME stands for Max Effort.  For the Jump Overs, over and back equals 1 rep, feel free to scale up to Double Unders. For the Power Snatch, prioritize making contact with the hips and a solid receiving position overhead with no press out!  Work from the Hang position if needed.

Advanced Programming


High Bar Back Squat: 1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80% – rest 60 seconds between sets

Notes:  Focus on depth and driving up with chest first!


7 rounds for time and reps of:
30 Seconds ME Double Unders
5 Muscle-Ups
5 Power Snatches 135/95#
Rest 1 minute between rounds

Notes:  Try to keep your rounds under 90 seconds each.  Scale the number of reps if needed to keep this a sprint!

Cool Down:

10 Wall Extensions
Pigeon on Box
Foam Roll Legs and Lats


Game of Barbell Thrones…get ready for BBG classes with McCoy

We have always taken the reiterative approach to the services we offer.  Continually changing our approach to teaching, programming and supplemental services as we grow and gain more experience.  Now that Venice is open and operational, we are moving forward with one of the most commonly requested services:   Gymnastics and Olympic Lifting classes.  Much like the Endurance training and Programming, these classes will be offered on a limited schedule with completely different programming from the daily CF workout.  Click on the links above for more details.

Meeting the needs of varying experience and skill levels, as well as varying commitment levels to the program is one of our greatest challenges.  As we grow, we will continue to expand our services and never stop working to create a place that offers everything you need to accomplish your goals.  Please contact us or drop a note in our Suggestion Box anytime!

-Check the finalized Super Schedule with the Venice location now open all day during weekdays, including Open Gym times, a Kettlebell Class on Sundays, and Saturday Afternoon classes!

-If you cannot make the BBG or Gymnastic classes, you still have access to the programming and can work on this during Open Gym times or less crowded group classes!

-Everyone is welcome to attend our Specialty Classes to review progressions and the basics for:  Handstands, Pullups, Snatch, Clean and Jerk, Running and Rowing!

-Yoga available twice a week!  Bring a friend for only $15!

-Trail runs every Saturday!  Check the Upcoming Events list on the right side during the week for updates so you can be a badass like Bob Mandra!  Check out the hardware he has collected in the past TWO weekends…


Two weekends, three marathons (two of them halves), 52.4 miles – and five medals!

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