For those of you competing this weekend, we will be posting your deloading work underneath the strength wod in italics, this is to be done IN PLACE OF THE STRENGTH! If you still want to sign up to see what your maxes are, Click here to sign up for this weekends Strength Comp!


Squat 10rm (Compare to last results here)

Push Press 1-1-1-1-1

CFSB Competitor Deloading

Power Clean 60%x1, 70%x1, 75%x1, 80%x1, 85%x1

Bench Press 60%x1, 70%x1, 75%x1, 80%x1, 85%x1


For time, as fast as possible:

Run 800m

50 Push Ups

10 Snatches 135/95

*Snatches can be any way, power or full, work must be done in order.


Spots are going! Don’t procrastinate! Its not every day we get the nice people from whole9 to fly out  to our gym 🙂