Sat, 06082013

Want it? Write it, sleep on it. Believe it!

This weekend:  two rest / Active Recovery Days. Tests weeks are over with. Now, we start training. Monday, we begin!  With a 3 on 1 off , 2 on 1 off Training Cycle. 

Be ready!

Friday, 06072013

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Kellies 193# Front Squat Triple - Bodyweight of 125lbs...She is ready for her meet this upcoming weekend!

A. 1RM SqT Clean

B. 1RM Split Jerk

C. 5 rds AFAP

9 Burpees

12 Power Cleans (95/65)

15 Wall Balls (20/14) - 10' Target

Thurs, 06062013

Lynn w/ Bodyweight Snatch

A. 1x AMRAP, Strict HSPU

Rest 10

B. 1x AMRAP, Pull-ups 

Rest 5-10

C. AFAP

1 Mile Trail Run

50 KB Swings (70/53)

400m Run

Wed, 06052013

10 AD Test - Gotta look the part

Rest Day

Tuesday, 06042013

Welcome Juan to CFF and our Competitors Programming!  Kicking off day 1 with a 317# FS PR. At Bodyweight of 158lbs. Big future in CF for this kid!

A. Deadlift - est 1RM

B. 10 Min - AD Test (cal)

T-Shirts on there way. Girls tanks and T's. 

Monday , 06032013

Beach Season is here!

A. Front Squat - est 1RM 

Rest 10

B. 70% of A - EMOM x 10 (5 reps per)

Rest

C. 30 Muscle Ups - AFAP

Sunday, 06022013

2 mile warmup Run , followed by a PR 2k for Andie ; left him, well...

Congrats to Nick on his PR 2k Row. 6:42

A. Rest Day