Monday, 01072013

Announcements:
1. Today starts our 30 Day – No Grain Challenge. Details are in our CFF Nutrition Group on Facebook. Join us!
2. All SFH Products are in stock
3. Construction is moving along. Thank you for everyone’s patience.

Events:
1. Our 2nd In house Competition is coming! Sign up! Google Doc is on the CfF Facebook Group Page. This is for everyone!

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CFF @ 2a Competition this past weekend

Buy In:
:45 on : 15 off (staying on station for 3 rotations before moving)
1. Row
2. Bear Crawls
3. Squat Box Jumps
Then,
EMOM x 5 min
10 Back Ext
10 Scap Squeezes
5 Push-ups
Then,
– Group Mobility
^coach Led

Fitness:
A1. Front Squat 5×3 @32X1
A2. Deadlift 5×3 @ 60% @20X1, Rest 1:30-2 min
B. 4 rds AFAP of,
10 Goblet / Front Squats
10 Lateral Bar Burpees
10 Box Jumps (24/20)
*Goblet vs Front Squat – Athlete choice / specific

Performance:
A1. Overhead Squat 5×3 @21X1
A2. Deadlift 5×3 @60% @20X1, Rest 1:30-2 min
B. 4 rds AFAP of,
10 OHS (95/65)
10 Lateral Bar Burpees
10 Box Jumps (30/24)

Competition:
1)
A. Clean & Jerk Complex – 3 TnG Cleans / 1 Jerk
^ TnG Squat Cleans should be performed
B. Back Squat 5-3-2-1-1-1
C. EMOM – HSPU x 7 min
^your weakness. Low volume, nothing approaching failure. (IE; Deficit, Pbars, Rings etc)
2)
A1. OHS 5×3
A2. DL 5×3 @ 50% + Bands @20X1, Rest 1:30-2 min
B. 5 rds AFAP,
10 OHS (95/65)
10 Bar Lateral Burpees
10 Box Jumps (30/24) *step down
Rest :30
1 min Max DU
Rest :30
3 x (x) T2B – resting :30 between each set

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Endurance WOD:
A. Row 500m – Max Effort
Rest :30
Row 500m @ light %
Rest 3-5 Min, Repeat 3-5x

LiveFree Weightlifting:
1. Snatch – Doubles from Floor
2. 2×3 Triples from below knee
3. Clean & Jerk – Doubles from Floor
4. Clean Pulls – Highboards – 3×3 @110% – (no dropping bar) use eccentric
5. Back Squat 4×5 – Across @ 90% of 5RM

LiveFree Barbell:
A. Box Squat – 3RM – Parallel
B. Deficit Deadlift 3 x 10
C. Front Squats 3×7
D. Row :30 on :30 off x 10 min

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