Hey Folks!

Overhead squat practice was fun to watch and you all did great – it is a bit of a paradox staying tight and still up top while squatting down below – but you all crushed it.

Potluck this Saturday!  All CF members (and their spouses) are welcome to attend!  Bring some (ideally paleo) food out and lets eat some great food and celebrate a year of PRs, goals attained and awesomeness!

Au contraire, Bonjour!  The workout on Saturday won’t be TOO long, but it’ll be a goody!

Warm Up

Press
3 sets of 3 @ 75%
*1 Minute rest between sets

Push Press
3 sets of 2 @ 100% of your press 1RM
*2 Minute rest between sets

Jerk (squat or split version)
1 @95% of your jerk 1RM
1 @101% of your jerk 1RM
1 @ 105% of your jerk 1RM
*3 minute rest between sets

3 Rounds for time:
16 Toes to bar
16 Pistols

Stretch – Glutes & Pecs

See you in the gym!
Adam & Drew