Here’s the link to pre order CFO built shirts! http://events.constantcontact.com/register/event?llr=i6obxtkab&oeidk=a07ec3juxly6b0d1e92 WOD: 100 du’s90 lunges 80 situps 70 kb swings 53/35 60 pushups 50 step ups 24/20 400 m run 30...

Tuesday2 power cleans + 1 jerk 5 sets @ 70% or > WOD From the mainsite Tabata squat Tabata deadlift 155/105 Tabata squat  Tabata deadlift 155/105

7&8am classes only!  Join us from 9-10:30 for a movement and mobility seminar with Dr. Jared.  This is partner WOD 2 from the barbell battle next week in Collinsville **14 min CAP** Rx:  50 HSPU 75 Pull Up 100 Box Over...

Deadlifts3-3-3-3-3 WOD: Diane 21-15-9 Deadlifts 225/155 Hspu

Snatch 65%x2 70%2×2 2×1@75% 3×1@80% WOD 5 rds 12 ohs 75/55  7 chest to bar pullups *comp 3 muscle ups (ring or bar) *comp – OHS 95/65