Don’t Forget to sign up for the open under team CFN. February 23rd will be the first Friday night lights. From 4:30 to 7:30 every Friday. Get ready for an awesome 5 weeks of fitness.

Monday
Back Squat – Heavy 5

Alpha
“Pizza and Beer”
3 Rounds
100 Double Unders
20 Double Overhead Reverse Lunges@53/35 KB or 50/35 DB
7 Burpee Muscle-Ups

Bravo
“Pizza and Beer”

3 Rounds
200 Single Unders
20 Double Arm Overhead Reverse Lunges@30/20
14 Burpee C2B or Pull-Ups

“Charlie”
“Pizza and Beer”
3 Rounds
100 Single Unders
20 Single arm overhead Reverse Lunges(10 each arm)
14 Ring Rows + 10 Burpees

Tuesday
Power Clean and Jerk – 2 Every 1:30 x 6

Alpha
“Tacos and Tequila”
21-15-9
Hang Power Cleans@135/95
Front Squats@135/95
STO@135/95

Bravo
“Tacos and Tequila”

21-15-9
Hang Power Cleans@95/65
Front Squats@95/65
STO@95/65

Extra
Single Arm High Pulls – 8-8-8
Single Arm Suitcase Hold – :60 sec x 3

Wednesday
“Steak and Whisky”
3 Rounds
Farmers Carry – Max Distance(choose your weight, should be tough)
Sandbag Carry – Max Distance(choose your bag, should be tough)
Row – 2 min for max distance

You will rest between each effort

Thursday
Every 2 min x 10 min
1 Muscle Snatch + 2 Hang Power Snatch + 3 Overhead Squats, by feel

ALPHA
“Chocolate and Mezcal”
AMRAP 7

10 Overhead Squats@95/65
10 No Push-Up Burpees

Bravo
“Chocolate and Mezcal”

10 Overhead Squats@65/45
10 No Push-Up Burpees

Extra
Powell raises – 10-10-10
banded split stance trunk rotations – 10-10-10

Friday 
We will run two heats in each class in the evening if needed

ALPHA
“Open WOD 17.2”

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50′ DB Weighted Walking Lunge@50/35
16 Toes to Bar
8 DB Power Cleans@50/35
Then, 2 rounds of:
50′ DB Weighted Walking Lunge
16 Bar Muscle-Ups
8 DB Power Cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Bravo
“Open WOD 17.2”

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50′ DB Weighted Walking Lunge@35/20
16 Hanging Knee Raises
8 DB Power Cleans
Then, 2 rounds of:
50′ DB Weighted Walking Lunge
16 Chin Over Bar Pull-Ups
8 DB Power Cleans

Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds