*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!
_________________________________________________________________________________

WOD
______________________________________

Barbell & Accessory 
A) Front Squat 2-2-2-2-2
B) Seated Box Jump, 5×5
C) Mobility, 5×2 min
_________________________________________________________________

Foundations 
For time (15 cap)
250 Single-unders
-then
50-40-30-20-10
Hollow Rocks
Hand Release Push-ups
-then
250 Single-unders

Conditioning 
AMRAP 15
15 UB Thrusters 95/65  |  75/55
15 Box Jumps 24/20

Competition
3 RFT (20 cap)
Row 1000m
50 UB DU’s
40′ HSW