June 17 2013

CFW dominated the podium at our beginners throw down this past weekend! 4 out of six places were swept up by our athletes, a big congrats to Tanya, Seamus, Phoenix and Carol! Everyone did great and can put their first comp behind them. There are several more coming up in the next few months so speak to the coaches about what to register and train for.


Back Squats beginners 3×5 int 5×5

Strict Press beginners 3×5 int 5×1

Pull up drill:

In partners, one pull-up with eccentric load from partner immediately followed by 3 strict pull-ups.

Swap partners and repeat with mixed grip, reverse mixed grip and underhand chin up grip.


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