WOD

1. Skill review cleans 2. 5 rounds for time 7 power cleans (115/85) 14 push presses (115/85) 21 ab mat sit ups

Sorry guys no yoga tonight. Talitha is out of town. Start back up next week:) Hope to see a lot of you tonight anyway. We have some work to do!!! Bikini season is here!!! Stop messing around:)

1. 3 rounds for time 500M row 7 deadlifts (275/185) 14 burpees 2. mobility

How well did you fuel your Ferrari today? Post to comments. This will be an ongoing blog everyday. I am going to add links etc. to help you out. Be honest with yourself. Here is the CF Journal Meal plan entry that explains the zone diet block system and provides a cheat sheet on how

We are going to make another order for protein and fish oil etc. I will make the order Friday. So you have this week to get in your order. It will be pre paid this time. The order form and prices are on the board in the gym. Any questions let us know. SFH has

1×20 Front squats unbroken. Add 5 to 10lbs to your last weight if you got all 20. Stay with the same weight if you did not make all 20. “Fran” 21-15-9 thrusters (65/95) pull ups

Partner WOD 16 Minute AMRAP 800M Farmers Carry (35/53) 50 burpees 100 Kb swings (53/35) 100 Double unders 50 push ups 50 mountain climbers 400M run

1. 5x ME hang power cleans (moderate) 2. push press + push jerk + split jerk 5×1 3. cross insurance loop run/ not for time.

“Amanda” 9-7-5 reps Muscle ups Squat Snatches (135/95)

“Amanda” 9-7-5 reps Muscle ups Squat Snatches (135/95) (the scale for muscle ups will be 3 pull ups and 3 ring dips equals 1 muscle up.)