Friday, 051614

A. PC - build to 1RM
rest 5 minutes
B. 8 min AMRAP at 90% of A
C. 300m Power Sprints 
x 10 on Rower; rest 5/1
* Power here, maintain high AE %
D. 5 rds 
15 GHD Situps
20 Band Scap Squeezes 
3 TGU each arm (light)*speed stability focus

Tuesday, 09032013

CFF Team Shirts for Garage Games in Milford, Oct 13

A. Power Clean - 1RM
B. 
250m Row
15 KB Swing (70/53)
25 burpees
15 KB Swings
250m Row
rest 12 min x 3

^keep time's for each of the 3 rds; again, resting 12 min between rounds. 

Friday, 05312013

Chase Smith with 235# Strict Press

Week 1 of Testing is almost to an end. Make sure to log all your #'s from this week. Tomorrow completes week one. . . Monday begins week 2 of Testing. 

A. 1RM - Power Clean
Rest 5-10 min
B. "Grace"
30 Clean & Jerks , AFAP (135/93)
Rest 15 min
C. AFAP
1k Row
100 Wall Balls (20/14) to 10' Target
400m Run
50 Burpee Box Jumps (24/20)
250m Row
25 KB Swings (70/53)