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Monday 1/13

Updated: Jan 14, 2020

Great job to all of our athletes who competed this weekend at the CFV Championships! We are excited to announce our new kids program kicking off this week! Here are the details Kids ages 5-9 will meet on Saturdays at 10am Pricing for that age group will be $35 a month


Pre Teens and Teens (ages 12** and up. ** 10-11 year olds may join this group if approved by coach Steve) will meet Mondays, Tuesdays, and Thursdays at 6:30pm. Pricing for that age group will be $65 a month for 2 days or $75 a month for all 3 Strength

Back Squat Waves

Set 1: 4 Reps @ 86%

Set 2: 3 Reps @ 92%

Set 3: 1 Reps @ 98%

3 Minutes Rest

Set 4: 4 Reps @ 92%

Set 5: 3 Reps @ 98%

Set 6: 2 Reps @ 104%

3 Minutes Rest

Set 7: 4 Reps @ 98%

Set 8: 3 Reps @ 104%

Set 9: 2 Reps @ 110%

% based of heavy 5 rep


Conditioning

3 Rounds:

50 Air Squats

10 Power Clean & Jerks (135/95)





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