12.16.2013 [monday]

The Christmas Party last week was a huge success! Thank you to everyone who came to celebrate!! CFW Christmas Party

If you’ve been following the programming then you know that this week is….’PR’ WEEK!!!! I’ve temporarily put the ‘PR Bell’ back up! Get ready to hit it!!!

WARM-UP:  Back squat Every 1:30
          10 @ 30%
           8 @ 40%
           6 @ 50%
           4 @ 60%
           2 @ 70%
STRENGTH:  7x1 E2M; establish a new 1RM!
           1a.) Back Squat
           1b.) Dips/ Push Ups
WOD:  21-15-9
      Hang Clean 115/75#
      Pull Ups

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