Mon 04/30/12 WOD

The Southwest Regionals are here already!  Good luck to all our CFTC athletes competing this weekend, Chase, Tony, Chris P, Autumn, Marie, Sheena and Blake B. will all be representing us this week as they go and put their training to the test, everyone has worked really hard and I am proud of the progress and their competitiveness to get better everyday.

Because of the Regionals this weekend and because almost all the trainers will be gone, there will be a modified schedule this week after Thursday, please spread the word to those that don’t watch the website.

Thursday- Regular Schedule

Friday- 7, 9am & 5:15 ONLY.

Saturday- 9am ONLY.



A.  1x 20 Back Squat

*This should be a maximal unbroken set.  If you completed all 20 reps last week, add approximately 5% this week.  If you were close to completing all 20 reps (15-19) use the same weight.  If you weren’t close (10-14) take off 5%.


For Time:

30 Burpee Over-the-box Jumps-24/20

30 Toes to Bar

30 Push Jerks

Row 1k

Recommended Weight

Level I- 115m/75w

Level II- 135m/95w


ENDURANCE- Monday 6am endurance is cancelled for the summer.


Don’t forget to sign-up for the 1st CFTC Golf Tournament!


Posted on: April 29, 2012admin

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