Bring A Friend Day ALL DAY! This is going to be a little different flavor of a Bring a Friend Day, no partner stuff today, just a straight up CFSB Wod


2k Row

*Row at 90% Effort, pay attention to pacing on this, try not to be sporadic


5 Rounds

1 Push Press

1 Pull Up

3 Push Press

3 Pull Ups

5 Push Press

5 Pull Ups

*Push Presses are as Heavy as Possible

Kipping pull up progression

photo copy 3

Jess S smashing off third place on the ladies bench leaderboard, click here for the accompanying video of the longest bench press in the world, Jess setting world records too

and below, Coach Vannah and her 190# power clean