Warm-up:

Group Dynamic

Strength:

ME Back Squat 5.3.3.1.1.1

then Max Reps at 60%

WOD:

3 Rounds

400m Run

15 KBS 24/16kg

15 Box Jump 24/20 Games Style with a pause at the top.

Once again CFW showed up in force. Thank you to everyone that made it out to compete as well as support us. I am so very proud of all our athletes. Nice job! Way to represent your Box!!!

Today we are starting our Fitness Challenge, and it will end on February 3rd as well. Let’s all close out 2012, and kick off 2013 well. This isn’t a Paleo Challenge where if you eat a piece of chocolate your out. This is a two month challenge to make a change in our lives.Good luck and the info is on Saturday’s post.