News
- Today is Jay’s last scheduled coaching day. While he will still be in the CFB community, he is moving on to other professional endeavors and we wish him nothing but love and support. Let’s give him the best last morning ever and everyone show up and overwhelm him with two packed classes. Just like he would want.

Warm-Up
EMOM for 12 Minutes
1: 50’ Single Arm Barbell Carry
2: 45 seconds of Plank +’s
3: 45 second 90’ front squat hold (add 2 kettlebells after round 1)
then…
Cluster warm-up

Strength
1 Rep Max Cluster (fun!)
then…
EMOM for 5 Rounds
1 Cluster @ 90% of 1RM

Conditioning
Fran”
21-15-9
Thruster
Pull-Up