Monday, 04222013

Thank you to everyone who made it out to our CFF Gathering over the weekend! What a great turnout. Thank you to William & Lynn for putting it on for us and The Fuse Bistro for catering the event.

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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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Congrats to Bob-O on yet another 1st Place Victory along with a 2nd place finish in the Open division!

Buy In:
:30 on / :15 off x 2
1. MTN Climbers
2. Step Up/Down Burpees
3. Air Squats
4. 5 Strict Pull-ups
5. Hollow Rocks —> Superman Rocks
6. Rear Band Scap Squeezes
Then,
Group Mobility

Lifestyle:
A. Deadlift 5×5 @21X1
A2. Burpee to Standing Long Jump x 2, rest 1 min
B. AMRAP 10
Row 250m
15 Goblet Squats
20 AbMat Sit-ups
C. 5 min Skill Session

Fitness:
A1. Deadlift – 2RM (Conv or Sumo)
A2. Burpee —-> Standing long Jump
B. Lac. Endurance
20 Front Squats (95/63)
Row 500/400m
20 KB Swings
Row 300/250m
20 Front Squats (95/63)

Performance:
A1. Deadlift – 2RM – Blue Band on feet. (Sumo or Conv)
A2. Burpee —-> Standing long Jump
B. Lac. Endurance
20 Front Squats 115/83
Row 500/400m
20 KB Swings 70/53
Row 300/250m
20 Front Squats 115/83

Competition:
A. Snatch – Single – 2 sec pause below knee
B. DL – 2RM – Conventional w/ Blue Bands
B2. Burpee —–> Standing Long Jump x 2
C. Lac Endurance
20 Front Squats (115/83)
Row 500/400m
20 KB Swings (70/53)
Row 300/200m
20 Front Squats (115/83)
D. L- Sit – Accumulate 1 min of L-Sits, on two different L-Sit variations. 2 min total

Regionals:
Active Recovery

LiveFree BB:
A. Box Squat – 2RM – Slightly below (Green/Black bands)
B. Hang Power Clean – Double
C. 5×5 – Belt Squats
D. Back Ext 4×12 w/ #
E. 7 min – recovery Row Z1

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