Monday, 04083013

WE MADE IT! 24th in the NorthEast and heading to Regionals. We are so proud of everyone at CFF and super excited to compete in May!

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Announcements:
1. Pro Strength Protein, now in stock! Great alternative to Whey!
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. Registration link to follow!
2. June 1st – The Explosive Seminar returns to CrossFit Free. Check FB for details

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Buy In:
400m Row
15 Hip Extensions
15 GHD Sit-ups
2 Rounds of “Cindy”
12 Walking Lunges (with Samson Stretch)
Then,
Group Mobility

Lifestyle:
“STARTING NEXT WEEK”

Fitness / Performance:
A1. Back Squat 4×10 @21X1 / 20X1
A2. Burpee Broad High Jump x 2, rest
B. :30 on : 30 off – Rower x 10 Intervals @ Z4-Z5
C. 200m Run x 5 , resting 1 min between
***can choose B or C first etc

Competition:
Rest / Recovery Day
*Get ready for the real stuff to start tomorrow!

LiveFree WL:
*Squat Cycle Starts today
A. Snatch – Highboard Single
B. Highboard Triple
C. Clean & Jerk – Double
D. Back Squat 4×8 – ascending

LiveFree BB:
A1. Safety Squat Bar Box Squat 1RM for day
A2. Deficit DL – single @ 65-70%
B. Single Leg Squats – BB – 4×5 (each leg) @31X1
C. Safety Squat Bar Good Mornings 3×5
D. Recovery Row or AD

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