U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

Also Starting today we are now offering PPT Performance Power Training as another option for strength training, much like our Barbell club programing to utilized during OPEN Gym. The PPT Program is designed by Sam Starlin of NCFit (formally know as Norcal CrossFit) Please see the programing down under the Barbell programming, and please let us know if you have any questions. We will also be posting up more information about the program and how it works.

 

Freedom WOD Class

Warm Up: 2 Mins
400 M Run

Strength: 12-15 Mins
Back Squat **90%  + 10 LBS** of your 1RM to calculate load
65% X 5
75% X 5
85% X 5+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 30 Min Cap
“Coffey”
For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up

Post Score on white board.

Elite Competition Class

1. Clean and Jerk
On the Minute x 5 @ 40-50% of 1RM
1 Clean High Pull
1 Power Clean
1 Hang Squat Clean
1 Split Jerk

… Directly into…

On the Minute x 7
2 Hang Squat Cleans
1 Split Jerk
Climb to no higher than 90%.

2. Back Squat
3 Sets of 10 @ 65-70%
Repeat from last Wednesday. Aim to improve slightly.

3. Conditioning
5 Rounds:
4 Strict Ring Muscle-Ups
16/12 Calorie Assault Bike
4 Squat Clean and Jerks (245/165)

Rest 5:00

5 Rounds:
21/15 Calorie Ski Erg
5 Sandbag Cleans (100/75)

4. Recovery Bike
30 Minute Aerobic Restoration Pace

Brother Bro’s Barbell Club

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 4 sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps

Build over the course of the 4 sets.

B.
In 20 minutes, build to a 1-RM Snatch with a 2second pause at your knee

(Perform a regular snatch, but, you’re going to pause at the middle of your knee for 2 seconds in the pull)

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean with a 3 second pause at knee + Jerk

*Set 1 – 2 reps @ 70% of 1-RM Clean & Jerk
*Set 2 – 1 rep @ 80% of 1-RM Clean & Jerk
*Set 3 – 1 rep @ 85% of 1-RM Clean & Jerk
*Sets 4-5 – 1 rep @ 90% of 1-RM Clean & Jerk
*Set 6 – 2 reps @ 85% of 1-RM Clean & Jerk

(Perform a regular Clean & Jerk, but, you’re going to pause at the middle of your knee for 3 seconds on the pull in the clean)

D.
In 15 minutes, establish a 5-RM Back Squat

E.
Three sets of:
Pull-Ups x 8 reps
Rest 60 seconds

Monday
(Pre-Flight and Jet Fuel 15 minutes)
Pre-Flight: We’ve got a cycle of tempo bench press starting and a bunch of pump supersets. We’re bringin snatch into the mix this cycle and compounding it with pullups

Jet Fuel: 3x
10 cal bike
10 Pushups
20 band pull aparts

-then

4 mins:
:10 work, :20 rest
Plyometric Pushups
https://youtu.be/s11x3f146qk

Major, Lift: Red: Bench Press (25 minutes)
-then
2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo/Speed Bench
5×4 @40% -First 2 reps 3 count lower, last 2 reps, fast
5×4 @50% -First 2 reps 3 count lower, last 2 reps, fast
5×2 @60% -First rep 3 count lower, last rep, fast

-then

Shoulder Press
3×5 +2.5lbs from last week
*If you fail this week, drop 15lbs and reset.

GainCity: (10mins)
3xSuperset:
12 T-Bar rows AHAP
20 (each) SIngle arm DB row

3xSuperset:
10 DB Front Raise
10 DB Lat Raise
Max reps DB Shoulder press

3xSuperset:
15 BB Curls
30 Banded pushdowns

**In any superset, perform all the exercises in succession without rest. Once a complete set is finished, rest as needed before starting another set.

After Burner: (10 minutes)
For Time:
10-8-6-4-2
Power Snatch
*5 Pullups or Max reps pullups in one set (whichever is higher) and 15 Situps after every set of snatches