Friday, 04192013

Announcements:
1. Pro Strength Protein – Back in stock!
2. SFH – Pure, Recovery and Fish Oil – Fully in Stock
3. Men’s CFF Shorts – back in stock.

Events:
1. May 11th – Attitudenation returns to CFF! Second attitudenation certification hosted at CFF. Sign up while you still can
2. 3 Event announces for summer months. Check Facebook for details.

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Buy In:
Run 400 Fwd
Run 200 Backwards
15 GHD Back Ext
15 Hollow Rocks
10 Strict Pull-ups
10 Push-ups
15 Air Squats
20 Reverse Lunges (Samson stretch)
Then,
Group Mobility

Lifestyle:
A. Deadlift 5×2 @21X1
B. Front Squat 3×5 @21X1
C. Chipper WOD
20 Deadlifts 135/95
30 Box Jump Up and Overs
40 KB Swings (53/35)
50 Slam Balls (30)
60 Air Squats

Fitness / Performance / Competition:
A. Power Clean – 1RM
B. Front Squat 3×5 @21X1/20X1
C. AFAP – “Chipper”
20 Power Cleans (135/95)
30 BJ up and over (24/20)
40 KB (heavy!)
50 Slam Balls (50/30)
60 Air Squats

Regionals:
PBP Blog

LiveFree WL:
MaxOut Friday

LiveFree BB:
DE Lower
A. Power Clean – 5RM TnG
A2. Box Jump – 2 reps – 85% height or so
B. Deadlifts 10×3 @60% speed.
C. Good Mornings 5×5
D. 3×20 Back Ext
E. 7 min recovery AD – Z1

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