Tuesday, 01082012

Announcements:
1. Last Day to Register for the 30 Day No Grain Challenge
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

20130108-004708.jpg

Buy In:
:30 on :15 off x 3 rds
1. Mtn Climbers
2. Air Squats
3. Banded Scap Retractions (back)
4. Wall Ball (14/10)
5. Back Ext
Then,
Group Mobility (Coach Led)
– partner Internal Rotation
– Lax Ball
— Lats and Upper Back
– Band Rotation on Rig

MAP Training – Sustainability

Fitness:
A1. Weighted Pull-ups 5×3
A2. HS Hold on Wall – 15 sec Hold, rest 1:30
B. MAP – Sustainability
AMRAP 10
Row 300m
12 Pull-ups
9 KB High Pull

Rest 5

AMRAP 10
2 Bear Crawl
10 BB Bent Over Row
20 AbMat

Performance:
A1. Weighted Pull-ups 5×3
A2. HS Hold on Wall – 15 sec Hold, rest 1:30
B. MAP – Sustainability
AMRAP 10
Row 300m
12 Pull-ups
9 Power Cleans (95/65)

Rest 5

AMRAP 10
2 Bear Crawl
10 BB Bent Over Row (95/65)
20 AbMat

Competition:
A. Weighted C2B PU 5×2
B. MAP Training – Sustainability
AMRAP 10
Row 300m
12 Pull-ups (strict each set til (-2), then Kip to finish)
9 Power Cleans (135/95)

Rest 5

AMRAP 10
2 Bear Crawls
10 BE BB Rows (135/95)
20 # Sit-ups (using DB)

Rest 5

AMRAP 10
HS Walk – 1 Full time across room
5 Skin The Cats (feet off ground)
Farmers Carry – 2x (back and forth)
*use heavy DB’s or farmers carries handles.

20130108-010517.jpg

Endurance:
:15 ON :15 OFF x 10 minutes
Rest 10 min
5 Min – max calories rowed

LiveFree Weightlifting:
1. Cleans – Low blocks – doubles
2. PP – behind Neck 5×3
3. Snatch 5×2- Highboards. 2 sec off ground, 2 sec below knee then high Pull
4. BS – Heavy Singles for Day

LiveFree Barbell:
1. Rest Day

Leave a Comment

Your email address will not be published.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