03.12.10

No weekend hours 03.13-03.14, we are running the Susan G. Komen 5k on Saturday and traveling to West Palm Beach for the 2010 CF Games FL Sectionals on Sunday to support MK!

The WOD's for the Florida Sectionals have been announced! MK is on her way to compete this weekend. Send her some encouragement people!!

CFFM Strength WOD

Front Squat 3, 3, 3, 3, 3 - Set a PR!

*Core Work: GHD S/U + Hip Ext. 3 x 15

*Refer to 01.15.10

CFFB SWOD:

A.) & C.) Power Snatch 8x2

CFFB DWOD:

AMRAP in 15 min of

3 DL @ 315lbs

5 HSPU

Sprint 50-M