Two at a time

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CFTally Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Wall Ball
  3. Sit-ups  
  4. Hip Extensions  
  5. Push-ups
  6. Bar Dips


  • Did you enjoy the party?
  • Roll out

Skills & Technique: (Click below for links to more info)


Two at a Time
Lift as many reps as possible.
Deadlift 275/190 lbs
Clean & Jerk 185/130 lbs
Snatch 135/95
Complete as many reps as possible.
Hip Extension
Every 5 minutes switch movements.
Score total reps.
Time Limit: 30 Minutes
Teams of two with one partner on the bar at a time while the other does the bodyweight movements.