Friday , 01182013

Announcements:
1. SFH Products all in stock.
2. GrassFed meats in stock.
3. Construction almost complete. Thank you for your patience.
4. This Saturday, Jordan and I will be competing on the “Competitors Competition” hosted at CrossFit New England. This is going to be a blast for us and also a blast to watch. Come down and support, rep your CFF Gear!

Events:
1. Jan 26th we are hosting a Team Competition at CFF. We are still looking for volunteers to help with this day.
2. Our 2nd Annual In House Team Competition is coming in February. Sign up sheet is online in the CFF group. Join us! This is for everyone

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Buy In:
Row 400m
10 Burpees
Then, EMOM x 5
3 Box Jumps (Step Down)
5 Squats
7 Back Ext
9 Sit-ups
Then,
Group Mobility
– Hamstrings
– Hips
– Ankle/Thoracic

Fitness / Performance:
A. Deadlift 4×2
B. “Christine”
3 rds for time,
500m Row
12 BodyWeight Deadlifts
21 Box Jumps
C. Weakness Work

Competition:
A. Back Squat – Heavy Singles (separate session)
B. Clean Pulls 5×2 @110-120%
C. “Christine”
Then rest 15 minutes
D. EMOM x 10
Odd: Muscle Up 4-6 reps
Even: Pistols 10-12
Then EMOM x 10
Odd: HSPU 4-6 reps (deficit, pbars etc- if needed for this rep range)
Even: 60′ Sled Drag (Heavy)

Endurance WOD:
Row 1/1
1 min-2min-3min -4-5-4-3-2-1
^rower has this workout in system.

LiveFree Weightlifting:
A. MAX OUT FRIDAY!

LiveFree Barbell:

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