Saturday, 083113

Bob-O, scouting...

A. 
1 min max effort sprint 
x 5, rest 5 minutes 
then right into
1 min of max wall balls
1 min of max burpees 
1 min of max double unders 
rest 6 x 2

Friday, 083013

Morgan

A. Clean & Jerk - Doubles - 15 min to climb
B. Continue on to hitting a heavy Single Clean in the next 10 min
C. 10 rds + work - for time
2 Squat Clean 225/138
3 Muscle Ups
then immediately into 
50 C2B Pullups
500m ME Row

Thursday, 082913

Ninja

A. Strict Press 3x5, rest 2 min
+ 
Push Jerk 3x3 rest 2 min
+ 
Split Jerk 3x1, rest 2 min
B. Back Squat Cycle Week 6 Day 2
1x4 @75
1x4 @80
1x4 @80
1x4 @80
C. 
800m Run
50 Wall Balls
2k Row
50 Power Cleans 135/93

Wed, 082813

Blonyx Products now in stock at CFF

Rest / Recovery Day

Tuesday, 082713

Future of CFF

A. Hang Power Clean- set a 3RM
B1. Deadlifts - 5x5 TnG Reps - ascending in weight each round; (HEAVY tng reps is focus)  rest :30
B2. AMRAP Unbroken C2B Pullups, rest 2 min
C. 20 TGU - alternating arms, increase weight as you go evenly and working towards heavy KB TGU's
D. 
3 rds 
750m Row @85-90%
25 GHD Situps
rest 1 min x 3

Monday, 08262013

Kellie

A. Back Squat Week 6 Day 1

1*6	70%
1*6	80%
1*3	90%
1*2	95%

B. Snatch : 15-20 Reps at 75-85% - rest accodingly
C. 
2.4.6.8.10
Front Squats (225/133) from floor
STRICT HSPU
+
accumulate 3 min of L-Sit Holds

Sat , 08242013

A. Front Squat - 10 RM

B. 

1 mile Run

200 Double Unders

1 Mile Run

+

7 min Recovery Row @Z1 (immediately following wod)