Monday, 01212014

Announcements:
1. SFH Products all in stock.
2. GrassFed meats in stock.
3. Construction almost complete. Thank you for your patience.

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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Oh how far he has come. CFF is proud of you Dyl!

Buy In:
:30 on :15 off (stay at station 3x before rotating)
1. Rower
2. Mtn Climbers
3. Scap Squeezes
4. GHD Back Ext
5. Squats (air or bar)
Then,
3×5 Pull-ups, resting :20 between
Then,
Group Mobility

Fitness:
A1. Back Squat 10×2 @32X1
A2. Chin-Ups x3 (Strict) #if need be (DB between feet etc)
B. :30 on :15 off x 14 rds – Burpees (to target) Keep Track of Total Reps
C. 3x – Max Pull-ups, Rear Band Squeezes x 15 , Resting 1 min between rds

Performance:
A. Snatch – 2 second pause below knee
(Doubles) x 5 at higher % #
B. Back Squat 3×1, 2×3 @20X1
C. :30 On :15 Off x 14 – Burpees (to target)
D. 3x – Max Pull-ups, Rear Band Scap Squeeze x 15 , rest 1 min between

Competition:
1)
A. Snatch – 2RM for day (floor)
B. Complex – Power Snatch, OHS, Squat Snatch, OHS
C. Back Squat 5×4
2)
A. :30 On :15 Off – Burpees x 14 rds (to target)
B. 5 rds – Max Pull-ups, Rear Band Scap Squeezes x 15 , rest 1 min between
C. L Sit Holds – Parallettes

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Endurance WOD:
800m Run or 1000m Row
X 5 rds. Resting approx 1/2 took you to complete.

LiveFree Weightlifting:
A. Snatch – Triples (floor)
B. Snatch Pulls 3×3 @110%
C. Clean – max for day off Highboards
D. Jerks 5×2
E. Back Squat 5×3

LiveFree Barbell:

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