Happy New year! Training 12/30/2013-1/4/2014

Happy new years all be sure to make to the PR party on new years day 1/1/2014 to PR whatever you would like and enjoy beer and festivities!




CF 2 Strength

Monday-Backsquat 65%x10x3

Tuesday-Closed

Wednesday-PR Party

Thursday-Snatch EMOM x1x15 starting at 70% add weight after 2 good attempts

Friday-Backsquat 75%x5x5

Saturday-Stregnth Make up




CF 2 Conditioning

Monday-21-15-9 Box Jump overs / Squat Cleans 135/95

Tuesday-Closed

Wednesday-PR Party

Thursday-2 RFT run 400m 20 DB Thrusters 55/35 80 Double unders

Friday-3 Min AMRAP 7 CTB 7 Thrusters 115/75 rest 1 min then 3min 7 Deadlifts (same weight) 7 Toe to bars

Saturday-TBA




CF 1 Strength

Monday-Back squat 10-10-10

Tuesday-Closed

Wednesday-PR Party

Thursday-Snatch From hang

Friday-Backsquat 5-5-5-5-5 no misses

Saturday-Strength Make up




CF 1 Condtioning

Monday-Same with DB

Tuesday-Closed

Wednesday-PR party

Thursday-2 RFT 400m run 20 DB thrusters 160 sinlge unders

Friday-3min AMRAP 7 Pullups 7 Burpees rest 1 min then 7 DB Deadlifts 7 Knee to elbows

Saturday-TBA