• Free Intro

    BeEmpowered_2

  • Training Resource

    trainingVideo_4

  • Merchandise

    CFR-eStoreBTN_4

  • Join Our¬†Network

    SignUp_3

  • Workout of the Day – W.O.D.

    Monday
    July 6, 2015

    Strength: Back squat Cycle 4 week 1 (+30lbs)
    60%x5 65%x5 75%x5+ 75%x5+

    Don't forget your sheets- you may need a new one If you achieved a new 1 rep max during the "CF Total". Use the new number on the calculation sheet to ensure you are using the correct percentages. If you did not get a new max, use the old max. We are in cycle 4 so put your numbers in with +30lbs on squat and deadlift, +15lbs on strict and bench presses.

    Conditioning:
    For time:
    40 burpees
    40 toes to bar
    40 box jump overs
    40 good mornings (empty bar)
    40 box jump overs
    40 toes to bar
    40 burpees

    Comp Xtra: 4 Rounds of:
    row 500m
    1 clean & jerk @ 90% 1rm
    Rounds will be 2 minutes with 2 min rest between rounds
    then 2 min amrap clean & Jerk @90%

    Previous WODS and Results

    Here is a link to your personal strength training spreadsheet. Fill in your maxes and print it out!

  • Our Nutrition and Supplement partners. Please visit their sites and support those that support us.

    TENlogo

    Ten Institute is a supplier of high quality supplements for Recovery, Growth and Energy. Click on the logo to check out and purchase.

    gp
    Game Plan is your nutrition wingman. Our curated packages provide you with the nutritional supplements you need to achieve your goals. Watch the video below then, Click the Logo to see what products our coaches use and set up your own Game Plan!