Marine gets taken out by Ninja... The blender, not the ones with throwing stars! Koup, after hearing how great the Ninja is at our nutrition class, went straight out and bought one. It jumped out the box and attacked him!


James 2 x Snatch attempts at 265lbs
James nailed a new PR Snatch at 260lbs and closes 265lbs… twice.  James demonstrates speed under the bar and how the third pull is the most important.  And we’re only in the second week of the Weightlifting Course.  Good stuff James!

10 rounds for time…
6 Ground to Overhead (135/95)
6 Pull Ups
6 Push Ups
6 Box Jumps
6 Deadlift (225/155)
6 (ea arm) One Arm Kettlebell Push Press (16kg/12kg)
20 Double Under

3 position Clean (floor, knee, mid thigh) x 1 x 4 – (up to 185lbs/115lbs)
Clean Grip High Pull  3 x 5 – (work with as heavy as you can with excellent form)
3 rounds of CF MetCon

4 thoughts on “Saturday Smoke Session

  1. Thomas says:

    Julie G, i have to work at the supplement shack until 3 so i will be knocking this one out later in the afternoon. James that is some good stuff dude, keep up the hard work.

  2. Kyle Whittingtonononon says:

    Haven’t posted in a hot minute. Wanted to say hi and keep up the good work everyone. Also, I see that Tatum has joined the ranks of you crazy OLY beasts. That guy is nuts and will make a great addition to the CFW family.

    On a side note, it looks like I’m fighting February 26th in Myrtle Beach for CFP once again and though I’m not around often, I feel a strong connection to the gym and it would be my honor to wear a patch on my shorts. Tony, hit me up! Thanks all. Have a great weekend.


  3. Kelli O says:

    That damn ninja was killer it jumped out so fast you didnt see it coming!! Was yet another Koup and Kelli adventure!! avoided the ER and cleaned him up at home! thank you Tony for the ninja suggestion! gave us all something to laugh about!!

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