This week was a real examination of strength and power development with some massive courage shown in yesterdays 'Lie Detector' Be sure to get in and work on those 2104 goals you set. Talk to the coaches, and keep finding ways to solidify your foundations for the best year of your life 2015! get your nutrition and pay close attention to mobility, and great things will happen. Reminder that the 930am class will be at 9am this Saturday. And stick around to welcome CF Quattro at 1030 to do battle with our prems . DJ Slice will be going off!

This week was a real examination of strength and power development with some massive courage shown in yesterdays ‘Lie Detector’ . Be sure to get in and work on those 2104 goals you set the next few weeks . Talk to the coaches, and keep finding ways to solidify your foundations for the best year of your life 2015! Get your nutrition sorted and pay close attention to mobility, and great things will happen. Reminder that the 930am class will be at 9am this Saturday. And stick around to welcome CF Quattro at 1030 to do battle with our Prems . DJ Slice will be going off!

Strength

Front Squat 3 x 10 reps @ 80% 1RM

WOD

” Back From Hell ”

9 Squat Clean (60/40)

30 Double Under

5 RFT