Weather update: class schedule adjustment
Early Morning Classes are cancelled. 9:30am is a go! Afternoon classes are regularly scheduled(for Friday. check the schedule) except for 7pm which will be our WEIGHTLIFTING CLUB.

- 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. 

Let's try this again....

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%