October 6, 2014 admin


1. 4×4 Deadlift @ 80-90% (15mins to complete)

2. 2mins / 2mins x5:

.5/.4 Miles – Airdyne
Max Burpees

Notes:  Males go .5 mile, females go .4 mile…once done with the bike complete as many Burpees as possible in the remainder of the 2mins.

Competitor’s Program

1.  12mins: Build to heavy 5-rep Power Snatch

2. 3×3 Power Snatch @ 100% of part 1

3a. 3×3 Pause Snatch Deadlift, rest :60
3b. 3x:30 Waiter Hold ea arm, rest :60

Notes:  A) pause 2 seconds above knee…focus on pulling knees back while maintaining back angle.  B) use KB or DB…focus on a “stacked” lock out position without over-extending.

4. For Time:

40 Wall Balls
30 T2B
20 Power Cleans 135
10 Push Jerks 135
5 Hang Squat Clean Thrusters 135

“When it is obvious that the goals cannot be reached, don’t adjust the goals, adjust the action steps.” – Confucius

Training With Integrity


Congratulations to the new Mr. and Mrs. Paulie Terbrack!!!  What an awesome day/night…everyone at CFR wishes you nothing but the very best!

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