6/12/17 – Boot Camp starts Tomorrow!

brad burpee

RANT

Charlotte’s Best Boot Camp kicks off tomorrow (Monday) and is every Monday, Wednesday & Thursday at 630pm and Saturdays at 1030am through the course of the summer!  You are welcome to use your CFSE membership to attend these classes.

Also – reminder that this Friday, June 16th is our next Sweat Social!  We will cancel the 430pm class and encourage as many members as possible to come at 530pm for a tough workout and then head over to Red Clay to relax.  Project Lean Nation will be at the gym to talk with you all about their meals, and will even come over to Red Clay with us afterwards to cover our first round – I know we’re all looking forward to that!

Performance

STRENGTH BIAS

8 Rounds for Time

8 Hang Power Snatch (5-8 unbroken)

8 Alt. Front Rack Lunges

CONDITIONING BIAS

8 Rounds for Time

12 Hang Power Snatch (unbroken)

12 Alt. Front Rack Lunges

Fundamentals

A. Hang Power Snatch – 2×10

B. Power Snatch – 2×10

+

AMRAP 15

200m Run

21 Hang Power Snatch

15 Air Squats

9 Push Press

*score = total rounds + reps (run = 20 reps)

Olympic Weightlifting

 A. Snatch – High hang – heavy single

B. Snatch – High Hang – 3×3 @75% of A

C. Clean Shrugs – 3×5, increase across

D. Power Clean + Push Press – 1+5, heavy single