Announcements
- 2018 is upon us! Check out whats coming up this first quarter at CFB. 
- I am ordering another batch of Lurong Living Paradigm Protein. If you would like to get in one the order, please let me know. Each bag is $55. 

Warm-Up
500 Meter Row
3 Rounds
5 False Grip Ring Pull-Up/ Row (20X1)
10 Zombie Squat(45/35) (33X0)
ME L- hang(go for perfection over time)

Extra Warm
ME Chest to bar Pull-Up(stop when the kip dies/when you miss the bar 2X)
OR
5 Minutes to find a band setting that allows for 7 challenging CTB reps

Strength
12 Minute EMOM(alternating rounds)
Odd: Chest to bar Pull-Up (60% of ME)
OR
7 CTB Pull-Ups(banded)
Even: 5 Front Squat (add weight each round)

Conditioning
15 minute AMRAP
30 Double Under
15 Wall Ball(unbroken)
10 Dumbbell Snatch(alternating)

Weightlifting Club
E2MOM for 4 Rounds
1+2+2 Power Clean+ Front Squat+ Power Jerk (80%)

E2MOM for 6 Rounds
1 Clean and jerk
85,90,85,90,85,90%
then...
3 attempts at a heavy single

E2.5MOM for 4 Rounds
3 Clean Extensions @100%