Bryce Boratko21 hours ago2 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 is the strongest pa...
Bryce BoratkoJan 233 minCarbohydrates- Why & How Carbohydrates still have a tendency to be blamed for unwanted weight gain. The role of carbohydrates seems to be somewhat misunderstood for the purposes of w...
Bryce BoratkoJan 61 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 Bench Press- Set 1; 15...
Bryce BoratkoJan 63 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 Dominant Strength 2x5 *Thi...
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 & clean), or strength...
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... Min 1: 8 DB Thruster...
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 muscle. Therefore, ...
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 Squat- 1RM Day 3: A: Pow...
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 Sets: Row 12/9 Calories ...
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 attempt to PR! Don’...
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 Lunge -moderate 6 Stric...
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 prior. The goal howe...
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 challenging weight for 6...
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 8AM, 5:30PM Class Mo...
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, and aim to improve lo...
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 have your orders in by ...
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 have your orders in by ...
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 as close to your 10...
Bryce BoratkoNov 11, 20192 minCF Fitness & Performance- Week 7Monday 11/11 CF Fitness E2MOM x 40 Minutes (5 Sets): Station 1: Single Arm Landmine Barbell Row x10-12/ arm Station 2: 12 DB Thrusters -moderate to heavy for...
Bryce BoratkoNov 3, 20191 minHybrid PowerbuildingWEEK 6 *Unless specified otherwise, if a particular exercise has not changed from the week prior, it is assumed that you are EITHER adding weight, or reps to...
