14 August 2017


Here are some details for part A of the Friday Night Fights workout! Also, signup sheet for heat times will be on the counter at the gym. Please fill your name in with pencil and plan to be here 20 minutes early to get yourself warmed up. Heat times listed are heat START times, not the time that you need to walk in the door.

RX
Men will use 135 lb. barbell and a 24 inch box
Women will use a 95 lb. barbell and 20 inch box
SCALED
Men 95, 24 (step ups ok)
Women 65, 20 (step ups ok)
MASTERS 45+
Men 75, 24 (step ups ok)
Women 50, 20 (step ups ok)


Workout of the Day

A. EMOM x10
1 Power Clean

B. 10 Rounds for time:
5 Power Cleans (115/75)
10 Alternating Lunges

11 Minute CAP.

In part A you can build as heavy as you're comfortable to keep the movement smooth. Coaches are going to encourage you to stay under 85% or so to really dial in that technique. In part B, you'll go real light and practice some barbell cycling. Part B should not be heavy so you need to do what is light for you.

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Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am