Thurs, 01102013

Yoga tonight, 7:30p! Join us and get that body moving properly!

Announcements:
1. Link to Google Doc for 30 Day Challenge will be up today/tomorrow. Enter your points daily to be involved.
2. All SFH Products are in stock
3. Construction is moving along. Thank you for everyone’s patience.

Events:
1. Our 2nd In house Competition is coming! Sign up! Google Doc is on the CFF Facebook Group Page. This is for everyone

20130110-015727.jpg
Beach weather is right around the corner. Grab your friends and family and get them in to join us!

Buy In:
EMOM x 5 min
15 Mtn Climbers
10 Back Ext
EMOM x 5 min
3 Pull-ups (Strict)
5 Wall Balls
7 KB Swing (35/26)
Then,
Group Mobility
– Hamstrings
– Shoulders
– Thoracic

Fitness / Performance:
A. Power Clean 7×2
*doesnt have to be TnG, but no rest. Regrip, get your position and Go!
B. AMRAP 8
10 KB Ground To OH (1 arm at a time, alt after 5)
1 Rope Climb
35 Double Unders / 100 Singles

Rest 4

AMRAP 6
10 Hang Power Cleans (95/65-75/45)
10 Push-ups
10 Box Step Ups (KB or DB’s each hand)

Competition:
A. Rest Day

Endurance WOD:
:15 on :15 off – 15 Intervels.
^ find a pace. Try to sustain. Do not go balls to wall out of the gate.

LiveFree Weightlifting:

A. Push Press 5×2 (front)
B. Jerk – EMOM @ 80-85% x 10 min
C. GHD Sit-ups 3×15
D. No Hook (no straps),No Feet Snatch – climbing singles. Nothing to heavy

LiveFree Barbell:
Rest Day

Leave a Comment

Your email address will not be published. Required fields are marked *