WOD 1/30/17


3 Rounds

200m Row
10 Push Ups
15 Air Squats
20 Lunges


Back Squat – 5×2
– Small Increase
– Sets Across


15 Min AMRAP

10 Elevated Push Ups (Feet elevated)
12 Deadlifts (185/135)
16 Weighted Sit Ups (25/10)


15 Min AMRAP

10 Ring Dips
15 Deadlifts (225/155)
20 Toes to Bar


Banded Stretch
– Pecs
– Hips


Recovery and fueling the machine is the key to success in high intensity strength & conditioning training. CFC carries products that we feel make a huge difference in your training progress. Athletes should be taking in some solid food a couple hours prior to working out, then getting in some Xendurance Creatine to assist in muscle activation and recovery and some Xendurance tabs to buffer lactic acid. A short time before the workout, a protein shake from Extreme Execute get fuel into the muscles. A pre-workout drink of Vaper gets the engine running without making you jittery and supplies aminos to help muscle repair from the onset of exercise. Once you’re done, athletes have about 30-40 Min. to get a Progenex Recovery shake into the body with some simple carbs to help shuttle aminos and replenish glycogen stores to aid in recovery and body repair. Get a cold FitAid on the way out to quench thirst and restore electrolytes and minerals, then later in the day take in some Progenex More Muscle protein for an added boost of muscle repair before your next meal. If you get in a routine like this, your body will feel 10x better and your performance and body composition will see marked improvements! Trust us, proper nutrition before, during, and after exercise is the biggest piece of the puzzle, and we have you covered!!!