Don’t forget, this SUNDAY is bring a friend day! Sunday 3.16.14


Every 30 seconds for 10 minutes

1 Deadlift


Deadlift weight is 80% of 5rm

Focus should be speed off the ground, should not be slow/grinding reps

If 5rm is not known, find the weight that fits the above criteria


Alternating Tabata

Kettlebell swings 70/55 *Russian Style

Hollow Rocks

Savannah and Amy went to the USAW Olympic Weightlifting Cert last weekend, and they crushed it, of course. Wonderful job you two 🙂 You two represent CFSB very well 🙂

and now for some 14.2 pics!