Wed, 04242013

WEIGHTLIFTING WED IS TONIGHT! 7:30p. Join us for some Snatch / Clean & Jerk. Everyone is welcome!

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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Buddy Stretching???

Buy In:
:30 on / :15 off
1. Mtn Climber
2. KB Swing (light)
3. Air Squats
4. Side Lunge Steps
5. Hollow Rocks
6. Superman Rocks
Then, Group Mobility

Lifestyle:
A. Strict Press 3×2
B. Push Press 4×4 @21X1
C. AMRAP 15
Row 400m
12 Pull-ups
12 Push-ups

Fitness / Performance:
A. Strict Press 3×2 @21X1
B. Press 4×4 @21X1
C. EMOM x 18
Odd: Pull-ups 6-12 depending level. Coach will line up.
Even: FS from floor (heavy) :30 sec of work

Competition:
A. Bench Press 7×2 with Light bands
B. # Dips 5×3
C. # Pull-ups 7×2 C2B
D. EMOM x 20
Odd: Pull-ups 8-12
Even: Thrusters 135/95 – 1 max set each time.
E. GHD Back Ext 3×20

Regionals:
See PBP Blog

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