Last day to order a CFO shirt or tank is this Saturday! Here is the link: http://events.constantcontact.com/register/event?llr=i6obxtkab&oeidk=a07egadui4813cd678a Wednesday Strict Pull-ups 5 max sets at whatever level you are at. Ring rows...

5×3 back Squats *use your heaviest set of 3 from last Monday WOD Run 1600m 100 wallballs 20/14 * you can complete the above work straight through or divide run and reps anyway you like. Here’s the link to order new CFO shirts and...

“Philip Petti” * 20 Thrusters * 20 Burpees * 20 Cleans * 20 Sit-Ups * 20 Shoulder-to-Overheads * 20 Push-Ups * 20 Overhead Squats * 20 Handstand Push-Ups * 20 Front Squats * 20 Air Squats Elite: 135/95, RX: 95/65

“Work it Wednesday” On a 25 min running clock 7 min amrap 25 DUs 50’ bearcrawl 7 min amrap 10 squat jumps :30 Plank hold 7 min amrap 10 kb swings 53/35 5 burpees 4 min amrap Cals on bike or rower

Back Squat 3-3-3-3-3 WOD From the main site: Complete as many reps as possible in 12 minutes of: 1 strict pull-up, 2 push-ups, 3 squats 2 strict pull-ups, 4 push-ups, 6 squats 3 strict pull-ups, 6 push-ups, 9 squats Etc. If you would like a CFO...

Hero WOD “Badger” 3 Round For Time 30 Squat Cleans (95/65 lb) 30 Pull-Ups 800 meter Run