Tuesday

FRONT Squat: 8-8-8-8

1,000m Row @ 70%

EMOM for 10min:
  4 Hang Squat Cleans*

*Weight will be prescribed on an individual basis


"There’s nothing tighter than an NFL locker room. There’s a lot of laughter and pranking and general craziness, but there’s also a support system built in that wills you to do things you otherwise couldn’t do. It builds you up into this superhuman version of yourself. There’s a strong bond created by working together and pushing each other — both physically and mentally — for a common goal."

~ NICK HARDWICK

Monday

For time:
  50 Box jump, 24 inch box
  50 Jumping pull-ups
  50 Kettlebell swings, 1 pood
  Walking Lunge, 50 steps
  50 Knees to elbows
  50 Push press, 45 pounds
  50 Back extensions
  50 Wall ball shots, 20 pound ball
  50 Burpees
  50 Double unders

"The more voluntary suffering you build into your life, the less involuntary suffering will affect your life. "

                                                                                    ~Tim Ferris

FUNday

In TEAMs of 2, for TIME:
  20 Burpees
  40 Pull ups
  60 Wall Ball
  80 Box Jumps
  100 KB Snatches (53/35)
  200 Double Unders

Honor through Respect

Thursday

Every 2min for 20min alternate between: 
  5 BOX Squats
  5 Bent-Over-Rows

Law Enforcement Fatalities Hit Highest Level in Five Years

Wednesday

4 Rounds for TIME:
  10 Toes-2-Bar
  300m Run
  20 KB Swings (53/35)
  200m Run

Tuesday

NO Excuses!

CrossFit Football Total

Complete the Following:

   ·Power Clean – 1 Rep
   ·Squat – 1 Rep
   ·Bench Press – 1 Rep
   ·Deadlift – 1 Rep

*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

MLK Day

RUN: 20min @ 70%