Thursday 1-17-13

Iris & Richie

Iris and Richie have been very dedicated over the last few years. Only a handful of people have made all the transitions with CFW (and BFC). If you’re one of them give yourself a pat on the back! Way to stick with it!

Not to be outdone, the Brownes have been a staple at BFC/CFW and everything in between!

Left side is 2009 and right is 2012 for all of them.

Kara & Philip


Push Press H1

Quickly build to a heavy single push press. (not a 1RM)


4 Rounds:

Row 250M
35 Air Squats

Each round is for time. Rest 2-3 min between rounds. Score is total working time.