Bryce BoratkoSep 22, 20202 minThe BEST damn pot roast you've never had...Some people hate it, and some people love it. People that hate it likely have never had it cooked properly and end up unfortunately...
Bryce BoratkoJul 7, 20203 minTo use, or not to use weightlifting strapsThe common thought in regards to using weightlifting straps is that 'If you can't hold onto the weight you're trying to lift, then you...
Bryce BoratkoApr 2, 20202 min1 Set Per Day, AMQRPLower body strength is the hardest to maintain with limited access to weight that you would normally use in the gym. This is because this...
Bryce BoratkoJan 23, 20203 minCarbohydrates- Why & How Carbohydrates still have a tendency to be blamed for unwanted weight gain. The role of carbohydrates seems to be somewhat misunderstood...
Bryce BoratkoJan 6, 20201 minHybrid Powerbuilding- Week 2*Strength Accessory Work **Increase working load OR reps where able.** Day 1 A: Snatch Variation Triples, 8-10 Working Sets B: Incline...
Bryce BoratkoJan 6, 20203 minCF Fitness & Performance- Week 2Monday, 1/6 CF Fitness A: Overhead Strength Work- 4x6-8, Aim to either increase weight, or reps from last week. B: Lower Body, Hip...
Bryce BoratkoDec 30, 20191 minHybrid Powerbuilding- Week 1*The chosen snatch/ clean and overhead variations should be something that will best improve your overall execution of the lift (snatch &...
Bryce BoratkoDec 30, 20192 minCF Fitness & Performance- Week 1"Build Your Own Program" Monday, 12/30 CF Fitness A: Overhead Strength Work- 4x6-8 B: Lower Body, Knee Dominant Strength 3x5 C: EMOM......
Bryce BoratkoDec 24, 20194 minRecomp > Dieting/ 'Cutting'Body recomposition (recomp) favors improving strength & work capacity over just “weight loss”. A focus on building strength will increase...
Bryce BoratkoDec 15, 20191 minHybrid Powerbuilding- Week 12Day 1: A: Power Snatch- 1RM B: Bench Press- 1RM C: Stiff Legged Deadlift- Build to a heavy set of 3 Day 2: A: Push Press- 1RM C. Box...
Bryce BoratkoDec 15, 20192 minCF Fitness & Performance- Week 12Monday 12/16 CF Fitness 7 Minute AMQRP: 5 Strict Pullups (C2B if possible) 5 Strict Dips Rest 3 Minutes Then: Every 3:30 for up to 6...
Bryce BoratkoDec 8, 20191 minHybrid Powerbuilding- Week 11*This week is somewhat of a deload as we will be going heavy next week! Day 1: A: Power Snatch- 6 singles, building based on feel. DO NOT...
Bryce BoratkoDec 8, 20192 minCF Fitness & Performance- Week 11Monday 12/9 CF Fitness For Time: 18 Goblet Reverse Lunge -light. 6 Strict Pullups, C2B if possible or HEAVY DB Rows 12 Goblet Reverse...
Bryce BoratkoDec 1, 20191 minHybrid Powerbuilding- Week 10*For any of the ‘building’ exercises, the majority of working sets will be repeating most of the same sets from the previous week or two...
Bryce BoratkoDec 1, 20192 minCF Fitness & Performance- Week 10Monday 12/2 CF Fitness For Time: Row 2K/ 1,500M Rest 3 Minutes, then; 20 C2B Pullups, Pullups, or Jumping C2B 30 DB Thrusters *use a...
Bryce BoratkoNov 24, 20192 minCF Fitness & Performance- Week 9***This week's schedule changes due to Thanksgiving: -Thursday (Thanksgiving)- Open Gym ONLY @8AM -Friday- 5:30AM Class + Open Gym until...
Bryce BoratkoNov 24, 20191 minHybrid Powerbuilding- Week 9Day 1: A: Power Snatch- 10 singles, building based on feel. B: Press- Build to a heavy double C: Stiff Legged Deadlift- 2x5 *reference,...
Bryce BoratkoNov 17, 20191 minHybrid Powerbuilding***The link to our new line of apparel will CLOSE this Wednesday, November 20th! If you're going to want any new apparel, you need to...
Bryce BoratkoNov 17, 20192 minCF Fitness & Performance- Week 8***The link to our new line of apparel will CLOSE this Wednesday, November 20th! If you're going to want any new apparel, you need to...
Bryce BoratkoNov 11, 20191 minHybrid Powerbuilding- Week 7Day 1: A: Power Snatch- 5x2 -building B: Press- 4x3 *use as close to your heavy 5 as possible C: Stiff Legged Deadlift- 3x6-8 -Aim to use...