Monday, 090913

New England Affiliates League is LIVE! First Season kicks off Nov 3rd. Check out the Facebook Page HERE
Get your gym involved, share the page and join us. Details on the fb page and website will be up soon.

A. SFH, Blonyx, Fuel For Fire, Pro Strength and NEW Pure Pharma all in stock at CFF.
B. New Site will be launching soon. Stay soon for awesome stuff brought to CFF.

Buy In:
A. 6 min Row Technique Session
B. 6 min Dynamic Stretching
5 min of Mobility

A. Front Squat – 5RM for the Day – 15min
B. Clean – 12 min to work technique either Power / SqT – Singles
C. 12 min AMRAP
6 Pullups
12 # Lunges (alt legs) (45/25) or BB
24 Double Unders or 70 Singles

A. Front Squat – build to 10RM – 15 min
B. SqT Clean Cluster – 1.1.1 x 3 ; rest :20, rest 2:30 – 12 min
C. EMOM x 12
Odd: 6-8 C2B
Even: 40 Double Unders

PBP Blog

50 Cal AD @85%
800m Run @85%
50 Cal AD @85%
400m Run @ME
right into,
7 min recovery Row @60%

LiveFree WL:
A. Snatch – EMOM x 12 @ 70%
then, build up to a Heavy Single in only 12 min
B. Clean DL , lower below knee and Hang Clean + Jerk – BUILD to max for day
C. Clean – Triple (hands on bar whole time) low volume
D. Back Squat Week 4 Day 1

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