10/7/2016

Upcoming local competitions:

10/8 - 2016 Lumbar Games M/M or F/F $160/team
10/22 - CF Akylas Halloween Comp M/M or F/F

10/29 - CF Proven Partner Throwdown M/F teams $69pp

12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

Welcome to our new strength cycle! 

• 10 weeks: 9/12 - 11/18. 
• Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3 rds:
10 KB Goblet Squats 53/35

12 HRPU

BUY IN

Free:
Bodyweight Squat
Every 2 min for 8 min

hold the bottom of a bodyweight squat for 90 sec, rest 30 sec

Clean:

RX: 

every 2 min for 8 minutes
5 reps - ascending

Comp: 
5 sets x 5 reps
set 1: 60% set 2: 65% set 3: 70% set 4: 75%
set 5: 80%

SKILL

How fast can you go?!?!

WOD

amrap 12 minutes of:
12 Burpee Box Jump Overs
100 Meter Run

comp: 30-24"
free: step overs

CASH OUT

row 2k

MOBILITY

everything