Strength: 1. Clean 60%/3+1 65%/3+1 70%/3+1 (75%/3+1)3 2. Front Squat (70%/5)4 WOD: 3 Rounds Bergeron Beep Test* 50/40 Cal Row 3 Rounds Bergeron Beep Test 50/40 Cal Row 3 Rounds Bergeron Beep Test

The sign up sheet is out for the In house competition and Christmas Party. CFIP Competition @ 8:30 Dec 17th. Teams of 2. $20 a team. *Keep a eye out for one of

Strength: 1. Snatch 65%/3 70%/3 75%/3 (80%/1)3 2. Back Squat (75%/3)8   WOD: 4 RFT: 25 Calorie Row 25 Wallballs (20/14#) 25 C2B Pull-ups

Conditioning: Run 3x (600m :15 rest/ 400m :10 rest/200m) Rest 3 mins between sets. SC: 2x   Skill: Choose one of the following: A. 3 sets of 9 unbroken muscle-ups B. 4 sets

Strength: 1. Clean & Jerk 60%/3+1 65%/3+1 (70%/3+1)4   2. Clean Pulls (85%/3)4   3. Front Squat (65%/5)4   WOD: For time: 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans + Push Jerks* (135/95#) *Complete 10 unbroken

WOD: “Freedom Sauce” AMRAP 3: 21 Overhead Squats (95/65#) (65/35) 21 Over-the-Rower Burpees Max Calorie Row Rest 3:00 AMRAP 3: 18 Overhead Squats (115/80#) (75/55) 18 Over-the-Rower Burpees Max Calorie Row Rest 3:00

  Strength:  Snatch 60%/3 65%/3 (70%/3)3 Every 2 mins or so 2.  Snatch Pull (85%/3)4 Every Minute 3.  Back Squat (65%/8)3 Every 2 minutes or so WOD: AMRAP 15: 30 DU 15 Power

  Strength: 1. Clean & Jerk 60%/2 65%/2 (70%/2)3   2. Clean Pull (80%/3)4   3. Front Squat (70%/3)4   WOD: For time: 30 C2B Pull-ups 30 Overhead Squats (95/65#) (65/35)SC 20 Bar

  Strength:  Snatch 60%/2, 65%/2; (70%/2)3 2.  Snatch Pull (80%/3)4 WOD: For time: 2K Row