Tuesday, 04232013

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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Everyone welcome Mr Hayden to CFF and the coaching staff.

Buy In:
Row 400m
15 Back Ext
15 GHD / or AbMat Sit-ups
10 Strict Pull-ups
10 Push-ups
10 Reverse Lunges (Samson stretch)
20 Air Squats
Then, Group Mobility

Lifestyle:
A. EMOM x 12
Odd: :30 HS Hold
Even:
B. Sustainability*
AMRAP 5
10 KB Swings
10 Burpees (jump over KB)

Rest 3

AMRAP 10
20 OH Walking Lunge (25/15)
10 Box Jump (24/20) – step down
40 Double Unders / 80 Singles

Fitness / Performance:
A. Skill – Pistols (5 min)
B. Skill – Ring Work ; Levers, S.T.C, MU Transitions, etc (5 min)
C. SUSTAINABILITY *
AMRAP 5
5 Power Clean (135/95)
5 Bar Lateral Burpees

Rest 3

AMRAP 5
6 T2B
12 Box Jump (24/20) – STEP DOWN!

Rest 3

AMRAP 5
12 Walking Lunges (w/ #)
24 Double Unders

Competition:
A. EMOM x 15
Odd: Pistols 8-12
Even: HS Walk – :30
B. SUSTAINABILITY

AMRAP 5
5 PC (165/108)
5 Bar lateral Burpees

Rest 3

AMRAP 5
6 T2b
12 Box Jumps (24/20) (step down)

Rest 3

AMRAP 5
12 OH Walking Lunges (45/25)
24 Double Unders

Rest 3

5 Min for Max Back Squat Reps @225/155 from Rack
**position / technique most important not total reps. Do NOT hit failure and from bar having to re rack it!

Regionals:
PBP Blog

LiveFree BB:
Rest Day

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