AWESOME job by everyone who participated in the OPEN. I am so inspired by all of you. It was an amazing experience for me to see all of you cheering each other on. These last 5 weeks were a dream for me. I thank the coaches and all of the CFN family for making these 5 weeks the best experience so far for this gym. The Comradery, the intensity, the blood, sweat, and tears have brought this community even closer together. I hope next year will be even better. Again, thank you Coach Jack, Andrew, Blair, Barbara, Matt, and Jodie(for giving me Thursday nights off and being a great cheerleader), for creating such a great atmosphere and taking time out of your day to be here whole heartedly. I appreciate it more than you know. To all of the CFN athletes(new and old), who competed or came to support, I am speechless. The only thing I can say is that I feel like a proud father. You all make this gym the most amazing place and I couldn’t imagine doing anything else. Thank you all so much. From the bottom of my heart.
A. Front Squat – 5-3-1-1-1-1; work to a heavy single
Row 60/50 Cals
30 Front Squats@135/95
Single Leg Deadlifts – 8-10 x 3
Suitcase hold – :60 sec each arm x 3