Weather update!!!
We will be cancelling early morning classes with a TBD for 9:30am and the rest of the day. While we are unsure of the amount of snow that will accumulate over the next day, safety is always paramount when taking scheduling into consideration when dealing with snow. stay tuned, check the schedule for more updates and BE SAFE! 

- 2018 is upon us! Check out whats coming up this first quarter at CFB. 
- We have had a GREAT response about the upcoming nutrition challenge. If you would like to get involved please let me know ASAP so we can get this thing rolling. Details ^^^. We currently have 12 of 15(minimum) spots filled. 

Clean Warm-Up
HIp mobility

12 Minutes to find
3 Rep Max Touch and go Clean(every set must be 3 reps. minimum 5 working sets)

6 Rounds: Each for time
4 Rep Max Touch and go Clean(80% of 3RM)
10 Burpee(bar facing)
25 Double Under(unbroken)
Rest 90 seconds
Goal is consistency in intensity across all sets

Finisher (on your own)
4 Sets of a+b
5 Tempo Wide grip CTB Pull-Ups (20X2)
20 Back Extensions
Rest as needed

Weightlifting Club
E2MOM for 4 Rounds
1+2+2 Power Snatch+ Push Press+ Overhead Squat (80%)

E2MOM for 6 Rounds
1 Snatch
3 attempts at a heavy single

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