10/5/15: Monday


Great job to Madison, Alicia, Russ, and Pete for repping CFTC and CFTC West at the Jax Beach Fitness Festival this weekend!
10 min emom
1 front squat at 85% of 1RM
for time:
50-40-30-40-50 double unders
10-10-10-10-10 front squats at 50% of 1RM
*every 2 minutes, 5 burpees*


10/2/15: Friday


every minute on the minute for 10 minutes: 
1 high hang squat snatch + 1 overhead squat
*increase weight each minute*
as many rounds and reps as possible in 14 minutes of:
5 snatch (95/115/135/155/175/185/195/205)
7 box jumps (24″/20″)
*snatch weight increases every round*


10/1/15: Thursday: Oly Club 7:30pm


barbell step-up (20″ box)
5 rounds for total reps of:
1 minute max effort ring pushups
1 minute max effort barbell weighted sit-ups
1 minute max effort rope climbs
1 minute max effort hip extensions
1 minute max effort wallballs
1 minute rest