01/04/2017 Next Barbell Club Cycle Begins Monday!

Jenny receives instruction in her overhead squat position from Coach Nic.

Jenny receives instruction in her overhead squat position from Coach Nic.

CFS Open Bar Barbell Club begins another exciting 6 week session this Monday, January 9th!  Class times will be every Monday, Wednesday, and Friday and 6:30pm. Cost is $60 for members and $80 for non-members.

Also, don’t miss our 2nd Annual CFS GAZA Hero WOD on Saturday, January 21st, beginning at 10am!  There will be raffle prizes, team style workout, and food!  Invite your family and friends to help us pay tribute to our own local hero, Lucas Greunther!  Cost is $40 per athlete and includes the official event T shirt.  Workout can be prescribed or scaled, and performed as an individual, or in teams of 2, 3 or 4 athletes.  Preregistration is required.  Look for flyers and registration forms at the front desk!


hang clean


hang cleans will force you to generate more power from your hips.

“Know this: There is nothing you can do in the gym that will develop your ability to produce power and muscular size better than the hang clean (HC). It’’s an explosive jump shrug, upright row and front squat all rolled up into one fully loaded movement. According to research, the hang clean produces more than four times as much power as the squat or deadlift and more than nine times that of the bench press. That’’s one hell of an exercise, right? And because the move is so jam-packed, it’s extremely important to make certain that you have every phase perfected in order to avoid injury. The sooner it becomes second nature to you, the sooner you’ll begin reaping the benefits in power, strength and resulting muscle growth.

1. Keep the bar very close to your body as you pull it toward the ceiling. This will make it much safer and easier for you to pull your body under the bar for the squat portion of the move.

2. Keeping your torso tight and in proper alignment is vital. Having strong hamstrings, low back and abdominals is critical to overall success.

3. Don’’t pull with your arms first. Let your legs and hips initiate the movement, and use your arms to pull yourself under the bar.”



AMRAP 20 minutes

30 double unders

15 toes to bar (T2B)

7 cleans (135/95#)


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