We are one month out from Battle Of The Benchmarks Competition.  We still have lots of great prizes coming in. If you are on the fence and/or need a team, email me.  I can put you with other people who are in the same spot.  This competition is a great way to push yourselves, have a goal to work toward, and a way to have some fun getting in shape.   We are doing this for CFSL members only to give you all a safe environment to get a taste for this type of competition.   You workout with these people every day right here in the same gym and you know the person putting together the program.   Let’s do this!

Sunday’s WOD:

“Lumberjack 20″

20 Deadlifts (wt: 100kg, 70kg Rx+: 125, 85kg)

Run 400m

20 KB swings (53/35lbs, Rx+: 70/53lbs)

Run 400m

20 Overhead Squats (wt: 40kg/30kg Rx+: 50kg/35kg) must use same bar as DL, strip down weights.

Run 400m

20 Burpees

Run 400m

20 Pullups (Rx+: Chest to Bar)

Run 400m

20 Box jumps (24/20”)

Run 400m

20 Squat Cleans (same weight as overhead squats)

Run 400m

*because this starts with a very heavy deadlift, you will spend a good portion of time warming UP to the weight. So you will do sets with 40kg-60-80-90-then 100, etc.  Be smart!

Categories: CFSL BLOG

1 Comment

Alow · September 20, 2014 at 10:30 pm

Who programs?

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