Fantastic Friday and we are only 2 weeks away from our Mid Year CF Total. Loads are starting to get real heavy and bells will be ringin’ soon! Work hard on your mobility after a good warm up. The coaches are there to give you the right tools to work with but we need your feedback to ensure your success over these next 2 weeks . Don’t attempt anything that the coaches don’t approve of first. Be safe. Be smart and the good gainz will be yours.


5 Back Squat (60%/5 , 65%/5 , 70%/5 , 75%/5 , 80%/5)

10 Hip Thruster (Build)


” The Reverend ”


3-6-9-12-15-18..reps of

Deadlift (100/70)

Chest To Bar Pull Up