comp pic

On October 31st CFN will be hosting a same sex pair in house competition. The programming will be for everyone. This is gonna be lots of fun and a great way to meet your fellow CFN athletes. Costumes are mandatory. No capes or anything that can get stepped on 🙂 If you would like to participate and don’t have someone to partner with please let us know. BBQ to follow. Please bring your families.

Sign up sheet will be up on Tuesday

A. EMOM 6 – 5 UB power cleans; Start at 60% and add weight each round. When you fail, drop weight by 10-15# and complete the EMOM.
B. Front Squat (Based on 1RM Clean) + Jerk – 1X5+3@60%, 1X5+3@70%, 1X5+2@75%, 1X5+1@80%, 1X5+2@75%, rest exactly 1:30 min between efforts. If you miss any jerks drop weight by 5#. If you don’t know your max go by what you have done for the 3 RM front squat. Go by feel if have not done the 3 rep front squat
C. WOD
3 min max wall balls
Rest :60 sec
3 min max cal row

Max means Max