Each year we lose a part of the family… This is an unfortunate reality of FoCo, however this year seems to hurt a bit more. Jaelyn, Sydney, Bre, Darryll, Dominic and possibly a few more will move on to pursue PHDs, Masters, and new careers, and as sad as we all are to see them leave we wish you all the best and Thank You for leaving your mark and making CFDNR your home!

All we ask is that you take our motto with you and apply it to everything you do….
Do Not Retreat, Do Not Go Gentle! 

Warm Up: 5 Mins
2 Rounds
10 Banded Victory Pulls
6 Single Leg KB DL (6 per leg)
10 Russian KB Swings
10 Banded Row

Mobility: 10 Mins
2 Mins per side: Lax Ball Roll Chest
2 Mins per leg: KB Calf Smash

Strength: 12-15 Mins
Strict Press 90% of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon:  Min Cap
60 Double Unders 2:1 Single
50 KB SDLHP 53/35
60 Double Unders 2:1 Single
50 KB Russian Swings 53/35
60 Double Unders 2:1 Single
50 DB Alternating Hang Snatch 50/35
60 Double Unders 2:1 Single

Post Score on white board.

Elite Competition Class

1. Box Squat 
Build to a Heavy Set of 2
Set Box to Parallel (DO NOT DROP A BAR ON A BOX!)

2. Back Squat
3 Sets of 8 Reps @ 80% of Box Squat Double
Regular Back Squats

3. Strength Accessory
3 Giant Sets:
16 Alternating Front Rack Reverse Lunges
18 Russian Kettlebell Swings
20 Weighted Sit-Ups
Rest 2:00

Athletes choice on weight, but aim for straight sets. You may build in weight over the rounds.

4. Odd Object
3 Rounds For Time:
100 Meter Back Rack Carry 225/155
200 Meter Kettlebell Front Rack Carry (53’s/35’s)
400 Meter Run

Athlete’s choice on Yoke weight, but the first 100 Meters must be
completed unbroken. Slightly lighter is better here – go fast.

5. Row Conditioning
5 Rounds For Time:
35/25 Calorie Row
Rest 1 minute between. Score is slowest round.

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Snatch

*Sets 1-2 – 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 – 2 reps @ 80% of 1-RM Power Snatch
*Sets 5-6 – 1 rep @ 85% of 1-RM Power Snatch

(The linked video shows a full snatch but we want you to do a power snatch. Perform a regular power snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)

B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Clean + Power Jerk

*Sets 1-2 – 2 reps @ 75% of 1-RM Power Clean
*Sets 3-4 – 1 rep @ 80% of 1-RM Power Clean
*Sets 5-6 – 1 rep @ 85% of 1-RM Power Clean

(The linked video shows a full clean but we want you to do a power clean. Perform a regular power clean, but, the pull from the ground to low thigh should be at half speed. Once you get to low thigh you can explode full speed.)

C.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat

*Set 1 – 3 reps @ 80%
*Set 2 – 5 reps @ 72.5%
*Set 3 – 3 reps @ 82.5%
*Set 4 – 5 reps @ 77.5%
*Set 5 – 3 reps @ 85%

D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squats x 8 reps each leg

Aim for 2 heavy working sets.

E.
Every 2 minutes, for 6 minutes (3 sets):
Romanian Deadlift x 10 reps

(Goal weight should be 70-75% of 1-RM Clean)