February 22, 2014 admin


1. 10mins: Build to Heavy Squat Clean

Rest 8mins

2. AMRAP 8mins:

10 Squat Cleans @ 35%
10 Squat Cleans @ 45%
10 Squat Cleans @ 55%
10 Squat Cleans @ 65%
ME Squat Cleans @ 75%

Competitor’s Program

1. AMRAP 30mins @ 80%:

500m Row
3 Muscle Ups
2 Squat Cleans @ 75%
1 Split Jerk @ 75%

Notes:  Goal is to maintain the same pace for each round!


ATTENTION:  If you are participating in the Nutrition Challenge be sure to sign up for a Body Composition Re-Test for today or tomorrow.  Sign up is posted in the gym.

Also, CFR Open Sign – Up is posted…get your name on the list by Feb 22nd or you’ll have to sit on the sidelines and watch 🙁  Reminder that the first workout will be announced in one week (Feb 27th) and performed on Saturday Mar 1.  All workouts will be done on Saturdays unless your schedule conflicts.


“Flying is learning how to throw yourself at the ground and miss.” – Douglas Adams

Be A Good Gym Member

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