“TK” AMRAP 20 8 Strict Pull Ups 8 Box Jumps (36/24″) 12 KBS (70/53#) Complete as many rounds/reps as possible. Sub ring pull ups for strict pull ups. Scale box height as needed to be… Monday 4-11-16

Back Squat 3×5 (add 5-10 lbs from last workout) ___ For Time 10-9-8-7-6-5-4-3-2-1 Pull Ups Burpees ___ Box Briefs This Saturday is the Miles For Milson charity run. CFW has a team running the race.… Friday 4-8-16

For Load Press 5-5-5 Push Press 3-3-3 Jerk 1-1-1 Push or split jerk is acceptable. The goal today is to continue to climb in load throughout the lifts. Compare to 1-19-16 ___ Box Briefs This… Thursday 4-7-16

Max 10m Sprints in 3 minutes ___ “Lucky” 7 RFT 7 Deadlifts (135/95#) 7 Hang Power Cleans (135/95#) ___ Box Briefs This Saturday is the Miles For Milson charity run. CFW has a team running… Tuesday 4-5-16

I’m planning the next cycle of work and I must say- I’m very excited! We’re going to focus on the basics and virtuosity. We’re going to do the common things uncommonly well. My hope is… Monday 4-4-16

Congrats to Dave for officially making the Masters Qualifier in the 55-59 division! ___   AMRAP 12 40 Handstand Push Ups 40 Calorie Row 40 Front Squats (115/80#) Max Rope Climbs with remainder of time*… Friday 4-1-16