Friday 12/20/13

20-15-10-10-15-20 reps of: Pull up Farmers Carry 2/1.5 – 30ft Wall Ball 20 / 14 Farmers Carry 2/1.5 – 30ft… Read more »

CFNS

Wednesday 12/18/13

10 Minute EMOM: 3 Push Press @ Bodyweight -then- 10 Minute EMOM: 5 Back Squat @ Bodyweight EMOM = Every… Read more »

CFNS

Tuesday 12/17/13

20 min AMRAP of: 10 Deadlift 185 / 125 Run 400m 10 Kettlebell swings 2 / 1.5 Run 400m 10… Read more »

CFNS

Monday 12/16/13

3 rounds of: 1 min max cal row 1 min Max rep Thruster 45 Score is reps completed.

CFNS

Friday 12/13/13

21-18-15-12-9-6-3 reps of: Pistol (one leg squat) Pull-ups

CFNS

Thursday 12/12/13

“Diane” 21-15-9 Deadlift 225/155 Handstand push up

CFNS