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MONDAY 6.4.2018

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Our member/Athlete Rob Anapol has a fundraiser for ALS and, if you could, please consider donating to his page:

Tim Sheehy Softball Classic

If you donate $100.00 or more, I’ll give you a free CFHK T-Shirt

Back Squat
German Volume Training

10 sets of 10 reps

If you haven’t done this yet, use 60% of your 1RM, or a weight you can do all 10X 10 with.

Next session you can increase weight used if all 10 X 10 are completed.

If you DID do this before AND completed ALL 10 sets of 10 Reps, you can increase the weight by 5-10 pounds and do 10 sets of 10 reps with that weight.

DO NOT decrease weight even if you do not
complete all 10 X 10
Hollow Body Holds
8 ROUNDS OF 0:20/0:10
Abs #5 Resistance Sit Ups

With a resistance band attached low on the rig have a partner hold your feet secure and perform sit ups, making sure you sit all the way up.

3 SETS OF 12-15 AHAP
AMRAP in 12 Minutes:


Reps of:

KB Swing (Russian) 32/24