Next Saturday!

CFM 14 Cookout. Sat June 27th 1pm

As always if you want to bring any dish to share please do. BYOB.  Family welcome. Always a great time so see you there!

At the Grenier House

312 Beacon St in Lowell

Check the board in the gym if you want to list up any food you may bring

1) Deadlift 2-2-1-1

2) AMRAP 12

12 Walking Lunges

7 Pull Ups

Next Saturday!

CFM 14 Cookout. Sat June 27th 1pm

As always if you want to bring any dish to share please do. BYOB.  Family welcome. Always a great time so see you there!

At the Grenier House

312 Beacon St in Lowell

Check the board in the gym if you want to list up any food you may bring

For Time

1 Mile Run

40 Shoulde to Overhead 2 KB (70, 53)

1 Mile Run

Next Saturday!

CFM 14 Cookout. Sat June 27th 1pm

As always if you want to bring any dish to share please do. BYOB.  Family welcome. Always a great time so see you there!

At the Grenier House

312 Beacon St in Lowell

Alternating Sets NFT

1) DB Hammer Curls 4x15 each arm

2) Straight Bar Curl

Alternating Sets NFT

1) DB Skull Crushers 4x12 each arm

2) Close Grip Bench Press 4x7

3) Banded Tricep Ext 4x30

Coming Soon!

CFM 14 Cookout. Sat June 27th 1pm

As always if you want to bring any dish to share please do. BYOB.  Family welcome. Always a great time so see you there!

At the Grenier House

312 Beacon St in Lowell

Every 4 Minutes:

1) 400m Run

Max Strict Pull Ups in remaining time

2) 400m Run

Max Push Ups in remaining time

3) 400m Run

Max V Ups in remaining time

4) 400m Run

Max Bar Muscle Ups in remaining time

Coming Soon!

CFM 14 Cookout. Sat June 27th 1pm

As always if you want to bring any dish to share please do. BYOB.  Family welcome. Always a great time so see you there!

At the Grenier House

312 Beacon St in Lowell

1) Thruster 

2-2-2-2-2

2) 5 Rounds NFT.  Alternating

8 (each leg) Bulgarian Split Squats 

5 Nordic Hamstring Curls 

For Time

30-20-10

400M Run

Deadlifts 185/130 

Pullups

Strict Press 3-3-2-2-1-1

DB Bench Press 15-15-15-15

"The Chief"

5 Rounds AMRAP 3.  Rest 1

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

Tabata Set

Bike or Row

Rest 1

Tabata Set

Abmat Sit Ups

Rest 1

Tabata Set

Push Ups

Rest 1

Tabata Set

Air Squats

Tabata Set = 8 rounds 20 seconds max effort, 10 seconds rest

Reminder to SAVE THE DATE

CFM 14 Cookout. Sat June 27th 1pm

As always if you want to bring any dish to share please do. BYOB.  Family welcome. Always a great time so see you there!

At the Grenier House

312 Beacon St in Lowell

1) Power Clean 

3 x 10 Touch and Go Reps

2 Romanian Deadlifts with DBs

5x12 can climb in weight 

1) Front Squats 2-2-2-2-2

2) 3 Rounds

AMRAP 3.  Rest 2

Wall Balls

3 Rounds NFT

20 Banded Face Pulls

12 Reverse DB Flys

4 Rounds NFT

10 Chin Ups.  weighted

10 Inverted Wide Grip Ring Rows

12 DB Bent Rows each arm

Reminder to SAVE THE DATE

CFM 14 Cookout. Sat June 27th 1pm

As always if you want to bring any dish to share please do. BYOB.  Family welcome. Always a great time so see you there!

At the Grenier House

312 Beacon St in Lowell

1 Mile Run

Rest 4 Minutes

1 Mile Run

Hip Thrusters 8-8-5-5

Deadlift 3-3-3-3-3

Welcome to Jacked June!  Expect some more traditional bodybuilding elements through the month of June.  Some optional extra work will be posted periodically along with work in class.  

Get in. Get swole. 

Alternating Sets

DB Hammer Curl 4x15 each arm

Straight Bar Curl 4x10, 1xARMAP

Alternating Sets

DB Skull Crushers 4x12 each arm

Close Grip Bench Press 4x7

Banded Tricep Ext. 4x30

Reminder to SAVE THE DATE

CFM 14 Cookout. Sat June 27th 1pm

As always if you want to bring any dish to share please do. BYOB.  Family welcome. Always a great time so see you there!

At the Grenier House

312 Beacon St in Lowell

For Time

800m Run

20 Power Snatches 135/95

30 Overhead Squats 95/65

10 Bar Muscle Ups

Congratulations!  You made it through the challenge!

Such a great job by everyone sticking with things.  As was said in class, you have laid a real foundation in your nutrition so add foods back in stages.  See how you feel with those foods now.  Think about what habits you can keep going or what needs to change.

The goal here was always to create healthy choices we can stick with LONG term.

Get all you points totalled up on the board and we can see who the winner is!

5 Rounds NFT

3 Push Press

5-10 Strict Handstand Push Ups

60% of max Strict Pull Ups

Saturday Bonus

150 Walking Lunge Steps

Class

AMRAP 20 With a Partner

30 Power Cleans 115/80

10 Burpees over the Bar

30 Front Squats 115/80

10 Burpees over the Bar

30 Toes to Bar

10 Burpees over the Bar

Friday Bonus: (this is the most important one all month)

Make a list...

Spend 10-15 minutes and think about the past month.  Actually write it down on paper.

1. What was the hardest part for you to handle/stick with?  What can you do to make that work better?

2. What was your favorite part of the experience?

3. What was the best thing you learned?

4. What is the biggest difference you have noticed?

5. What are you going to continue to impliment in your daily life going forward?

You can choose to share the answers to those questions with your coaches/friends/family or not, but taking the time to actually reflect on the past 4 weeks is whats important here. Don't let what you have built go to waste.  

Class

5 Rounds Alternating Sets NFT

3 Bench Press

10 Strict Ring Dips

7 Double DB Bent Rows

Thursday bonus challenge 

30 minutes of targeted mobility 

Class

40 Minutes

400m Run

2 Minutes Bike

2 Minutes Row

Wednesday bonus challenge 

Accumulate 5 minutes in a deadhang on the rig.

Class 

AMRAP 14

10 Burpees 

14 Kettlebell Swings 53/35

10 Box Step Overs with KB 24/20

Tuesday Bonus Challenge

10 minutes max cals on bike

Class

Power Clean & Jerk

3-3-3-2-2-2-1-1-1

Class at 9am only today!

Week 4 bonus challenge.  This is our last week of our health and nutrition challenge.  You guys have shown some awesome commitment to your nutrition choices which is the heart of why we are doing this.   Keep it going.

Challenge this week will be different each day and posted with the workout the night before. It can only  be completed THAT day. Each one completed will be worth 1 point. Good luck!

Monday:  100 abmat sit ups

"Murph"

For Time

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

Memorial Day Monday

One class at 9am for Murph.  See you there!

AMRAP 20

400m Run

100m Single Arm Farmer Carry

20 KB Swings

7 Rounds for Time

10 Toes to Bar

10 Push Press 105/73

10 Box Jumps 24/20

1) EMOM 10

Power Clean + Hang Clean + Jerk

2) Front Squat

5x2@ 85-90%