Monday , 04152013

The competition on Saturday was a HUGE success. Thank you to all volunteers / Judges and friends from affiliates around who made the went possible. 20130414-225232.jpg
We had 112 Competitors on Saturday and teams rolled in with many supporters! Was a great day overall and hope everyone enjoyed.

Strength Cycle starts today for Fitness / Performance & Competition. Details are important. We will have a longer cycle than last year and really see some big gains across the board.

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.

1. May 11th – Attitudenation returns to CFF! Second attitudenation certification hosted at CFF. Sign up while you still can!

Buy In:
800m Run @Z1-Z2
15 GHD Back Ext
15 GHD Sit-ups
10 Pull-ups (strict)
10 Push-ups
15 Air Squats
20 Walking Lunges (Samson Stretch)
Group Mobility

A. Back Squat 5×5 – Ascending @31X1
B. Pull-ups 5×5 – Strict. Add weight if necessary
200m Run
10 KB Swings (appropriate #)
10 Bent Over BB Rows (as heavy as possible while maintaining form and unbroken strict sets.

A. Back Squat 4×8 @21X1
B. Single Leg Squats 4×6 @31X1
200m Run
10 KB Swings (heavy as possible)
10 Pull-ups

A. Box Squat – 3RM – just below parallel
B. Single Leg Squats 4×6 @31X1
^25 min
200m Run
10 KB (70/53) Unbroken!
10 Pull-ups (C2B for those capable)

A1. Box Squat – 3RM – just below
A2. # Pull-ups – Singles
B. Single Leg Squats 4×6 @31X1
C. 3 sets of HBBS, lighter weight, get rhythm and think hips in, not back for these. VERY TALL!
D. AMRAP 10 w/ vest or weight
200m Run
10 KB Swing (70/53)
10 C2B/Pull-ups

Regionals Athletes:
Recovery (Active) Day

LiveFree BB:
ME Lower
A1. DeadLift – 4RM – from opposite of normal stance and with bands. @21X1
A2. Box Jump @ 1/2/1 Explosive template
B. Single Leg Squats 4×6 @31X1
C. 3 Min Max Effort – AD for Calories
D. 7 Min Cooldown Row @Z1

LiveFree Weightlifting:
A. Snatch – Single @ 3 second to Hip
B. Snatch – 5 rep from below the knee
C. Clean & Jerk – Double
D. Clean / FS x 2 @22X1 / Jerk
E. Back Squats 4×6 – Ascending @20X1

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