Monday February 1, 2016


3 rounds of the following, complete within 15 min

  • Front Squat 5-5-5 @ 75-80%
  • Strict  Pull-up 7-7-7

Superset these movements, if you cannot do 7 strict pull-ups, scale to a variation you can complete. Assisted Pull-ups with a partner or band STRICT pull-ups. NO KIPPING OF ANY SORT ALLOWED


As many reps as possible in 16 mins of:

  • 2 mins Power Clean, 135/95 lbs,
    • 2 mins Rest
  • 2 mins lateral Bar over Burpee
    • 2 mins Rest
  • 2 mins CTB Pullup
    • 2 mins Rest
  • 2 mins DB Power Snatch (50/30)
    • 2 mins rest

Score is total completed reps

REMINDER: This Friday we are having bring-a-friend day again, bring a friend to see what CFB is all about!


  • "Eat your heart out" partner competition is set for February 13th, sign-up is in the gym!
  • "Social Hour" this Friday following the 5:30PM class. Bring your favorite beverage and hang out for a while.