Ring dips
8-10 x 4 sets, rest 2 min between sets
5-7 x 4 sets, rest 2 min between sets
1-4 x 5 sets, rest 1:30 between sets
ring hold x :10-20 sec x 5, rest 1 min between sets
Even = Strict pull-ups
Odd = :30 sec wall balls(aim for at least 15)

Rep choices for pull-ups:
6-8, 3-5, 1-2
If you can’t do pull-ups yet you will do chin-ups hold for :15 sec then slow lower


January 31st is the CFN in-house comp. I urge you all to join in. All you need to do is find a partner and sign up. There will be two levels. Everyone will be able to join in. This is a great way to challenge yourself and have some fun with your fellow CFN athletes. I will put out a sign up sheet this Wednesday for you to officially sign up. It’s gonna be a lot of fun.