July 8, 2015 admin

07/08/15

1a. 3×4-6 Chin Ups, rest :30
1b. 3×16-18 Reverse Lunges, rest :30
1c. 3x:30 /Side Plank, rest :30

2. In Teams of 2, Complete 10 Rounds:

15 Wall Balls
15/12 Row Calories

Notes: Switch after each round (partners will each complete 5 rounds) – 20min time cap.


Competitor’s Program

1. 18×1 Power Snatch @ 75-85% – begin a set every :60

2. EMOMx12 – AFAP

Odds: 12/9 Row Calories
Evens: 12 Burpees

3. 12 Sets:

:30 Airdyne – moderate
:30 Airdyne – easy


ANNOUNCEMENT:  CFR will be celebrating it’s 4th Anniversary on Saturday August 15th – more details HERE!


“Life is really simple, but we insist on making it complicated.” – Confucius

Paleo, Zone and Optimal Training Nutrition

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