*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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Barbell & Accessory
A) Hang Squat Snatch 5-5-5-5-5
B) L-sit Hold 5×5
C) Mobility, 5×2 min
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Foundations
10-9-8-7-6-5-4-3-2-1 (20 cap)
Power Cleans
Front Squats
Shoulder-to-Overhead
*95/65 | Master (55+) 75/55
Conditioning
21-15-9 (20 cap)
WBS 20/14# | Masters (50+) 14/10#
Pull-ups
KBS 55/35# | Masters (50+) 45/25#
Competition
3 RFT (15 cap)
Row 500m sub 1:45/2:00 | Masters (50+) 2:15/2:30
50 Double-unders | Master (50+) 30
– then
3 mins to find a heavy Clean & Jerk