Hit all three of the following before sunday 7/14/13

A.)  back or front squat 4×9 @70%
B.)  strict press 5×5 @ 70% “Core-tight, butt-tight!”

C.) deadlift 4×5 @ 80%

* if you have not completed CF total, do so and complete the strength with your % based off of your CF total lifts.


Run 1000m ( 5 laps)
200 lunges
100 hand release push ups
50 pull ups
For time!


book a
free intro

Talk with a coach about your goals, get the plan to achieve them.