*Refer someone in January and you both get a month free.
*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD…aim for sub 2 minutes.
*Join PR’s Make Life Better on fb
*Make sure you are prepared for the week with quality foods.
*SAVE THE DATE – Sat, Feb 13th @ 8am – CFB In-House Competition, “Blind Date”
*2016 CF OPEN – Register now to compete!
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WOD
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Warm-up
Coaches Choice
Dodge Ball – use non-dominant hand
Barbell & Accessory (20 mins)
A) Back Squat 10×3 @ 80%
B) Single Leg RDL’s 5×10 (5R/5L)
C) Choose 1 mobility exercise, 5×2 min
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Foundations
For time
50 cal Row
30 Front Squats 95/65/45
20 Burpees
10 Wall Climbs
20 Burpees
30 Front Squats 95/65/45
50 cal Bike
Conditioning – “15.1”
AMRAP 9
15 T2B
10 Deadlifts 115/75 | Masters 85/55
5 Snatches 115/75 | Masters 85/55
Competition
AMRAP 12
20 Alt Handstand Shoulder Touches
30 Pull-ups
40 GHDSU
50 2-for-1 WBS