Robb Wolf and BioSig Practicioner, Brad Davidson, discuss estrogen dominance and lower body fat, women’s training, and other benefits of BioSig and Lab work.


Kettlebell Course This Saturday, June 23rd
We are hosting a Kettlebell Course with Pete Boby this Saturday, June 23rd from 9am to 3pm.  Learning to properly implement kettlebell training will aid in Crossfit workouts as well as travel workouts where no other equipment is available. The kettlebell is a great tool due to its small size and versatile exercise capability. Kettlebell proficiency is a valuable skill in the general physical preparedness repertoire .  Sign up sheet is on the whiteboard in the lobby.
Cost: $75
Supplement Order On Monday
Reminder that the supplement order will now be placed on Mondays. Please have your orders in to Tanner before noon today.

Kristina and Gabe squat last Monday. Today we increase the number of sets performed on the squats and the met-con.

 – Day 1 / Week 2 Hybrid Mesocycle
Back Squat  5r x 7s

5 Rounds for time of…
10 Deadlift (225/155)
10 Push Press (135/85)

Warm up in sets of 5 reps.  Your first set is when you reach a weigh that is extremely challenging (needing a spotter!!) on the 5th rep.  Rest only as long as you need (3-5 minutes will do) to complete set of 5 reps at the same weight.   If you log weights for sets that look like this [135, 155, 185, 225, 245, 255, 265], you are completely missing the point.  The same lifter should log lifts more like this [245, 255, 255, 245, 245, 240, 240]. 

Olympic Weightlifting
Class at 6:30

5 thoughts on “Day 1 / Week 2

  1. Mike M says:

    Awesome work today in the 5:30am & 6:30am classes!!!! I see everybody’s backsquat form looking better, as well as those 5 rep weights going up! Keep it up!

  2. Amanda W says:

    Good read on the Robb Wolfe site. The nicotine gum concept is interesting….obviously this would be a last-ditch alternative…but interesting nonetheless.

  3. Meagan says:

    I have enjoyed coming to hang out with morning crew. You guys all look strong. Keep up the hard work. Push yourselves. I know with the ladies today we had anywhere from 10 lbs- 20 lbs increases from last week. Push yourselves to the limit. That being said…if you have no idea what squat therapy or mobility means….find an instructor and ask. I saw some beautiful squats today and squats that were short of parallel. If I only had to squat 1/4 of the way down, I would be beasting some weight too. The purpose of this cycle is to increase your weight with full range of motion. Leave the ego at the door. Who cares if you are squatting 50 lbs less than your friend…how does your squat look? I remember being the slowest, weakest girl at CFW. Although I am not a top athlete, I can say that I squat ass to ankles with my fun sized weight. It takes time and a lot of humility. I would rather see a 105 lb back squat ass to ankles with chest up than barely making parallel with 185 and chest falling forward. Use your instructors, we are here to help you! Ladies…don’t be scared to add weight. Strong is sexy.

  4. Gloria says:

    Thanks for the input and feedback, Meagan, today and always!

    I can’t say it enough; the staff at CFW is the best resource I’ve ever encountered, but it’s def up to you to partake! The willingness to point out a fault or a tweak is 5 star and always given with the best of intentions. I feel smarter every time I leave this facility 🙂

  5. Meredith says:

    Along with Meagan, the hard work and determination to improve on weight in the 6:30 am class today was legit. All the women were eager to move up during their sets while focusing on their own technique. I enjoyed watching the excitement and confidence when they lifted more weight than last week (and with little push too!).

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