March 31, 2014 admin


1a. 4×10 Barbell Glute Bridge, rest :30
1b. 4×20 Strict Sit Ups, rest :30
1c. 4x:30 Plank Hold, rest :30

2. AMRAP 10mins:

10 Lunges
30 Double Unders

Competitor’s Program

1. 20mins: 1RM Power Clean

Rest 2mins

2. AMRAP 8mins:

Power Cleans @ 90%

Notes:  Start a running clock, you have from 0-20mins to find a 1RM Power Clean.  From 20-22mins you should rest and get 90% on the bar.  From 22-30mins do as many reps as possible at 90%.

We want to say congratulations to everyone who competed in the 2014 CFR Open…especially the first timers.  It was another amazing year filled with awesome performances each and every week.  As soon as everyone completes 14.5 we will officially announce the winners of each group.

“Life is ten percent what happens to you and ninety percent how you respond to it.” – Lou Holtz

Mom and Raw Milk

Leave a Reply

Your email address will not be published. Required fields are marked *