Author Archives: Nadia Shatila

cfbt 73 (3)

cfbt 73 (3)

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Coach Lincoln

Huge Congrats to our Olympic Lifting Coach Lincoln, for competing in the 2014 National Masters Weightlifting Championships this weekend. We are very lucky to have him on staff here at CFBT and couldn’t be more proud of him!

Lincoln  competed in the  77kg/55-59 age group category. He went 3-for-6 on his lifts and won Gold as well as qualified for World Masters by his 5th lift. Worlds will be in in Copenhagen, Denmark this year.

On Sunday he coached two lifters. One lifter, Robby Ho, who was one of the first weightlifters he had ever coached from over a decade ago back when he lived in San Diego. The other lifter, Julio Laboy, he had just met that day, after a mutual friend threw out a request to help him out when his regular coach couldn’t make the trip.  Julio earned bronze while Robby took silver, both in hard fought contests, Julio went 4-for-6 with a 75kg snatch/95kg clean & jerk while Robby hit 113kg and 130kg respectively. Robby cleaned 141 kilos (310 lbs. ) at a bodyweight of 82kg (182lbs.) but couldn’t quite get the jerk.

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Congratulation Lincoln

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Monday, April 7, 2014

Workout: “Air Force”

For time:

20 Thrusters (95/65)

20 Sumo Deadlift High Pull

20 Push Jerks

20 OverHead Squats

20 Front Squats

Every minute on the minute, complete 4 burpees

Time Cap: 15 minutes

Accessory: Accumulate 10 Rope Climbs

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Saturday, April 5, 2014

Workout: Complete as many rounds as possible in 10 minutes of the following barbell complex:

1 Power Clean (135,95)

1 Right leg Front Rack Lunge

1 Left Leg Front Rack Lunge

1 Thruster

Alternate back and forth with a partner

its fine

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Friday, April 4, 2014


100 Double Unders

80 Abmat Sit-ups

60 Wall Balls

20 Power Snatches (115,80)



4:30, 5:30, and 6:30 pm classes are cancelled today.


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Thursday, April 3, 2014

Workout: Deadlift 5-5-10 reps

Accessory: 2×400 meter Run

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Wednesday, April 2, 2014

Workout: Every Minute on the Minute for Eighteen Minutes of:

Odd: 5 Front Squats (165,115)

Even: 5 Bar Muscle ups

Accessory: 3×20 Hollow Rocks

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Tuesday, April 1, 2014

Workout: Test a Benchmark WOD or make up a missed workout

Test a Benchmark Day

CF Options:
Filthy Fifty
Nasty Girls

1RM lifts or Runs/Rows

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Monday, March 31, 2014


Shoulder Press: 3-3-3 reps

Back Squat: 5-5-5 reps

Accessory: Tabata Double Unders

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