Please note our updated fee structure for 2013!
STRENGTH:
Dead lift 70% 2 x 10
CFE STRENGTH & CONDITIONING WOD:
10min AMRAP
15 – Power Clean 95/75 pounds
25 – Double Unders
10 – Hand Release Push Ups
Post number of rounds to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
Swim (THU): 3-6 x 200m TT on 3:30
Bike (THU): 3-6 x 2M, spin/rest 3:00, hold within 3-5 seconds
Run (THU): 2-6 x 1000m, rest 2:00-3:00, hold within 3-5 seconds
Row (THU): 2-6 x 1200m, rest 2:00-3:00, hold within 3-5 seconds
Ruck (THU): 2-6 x 1M, @ 65# Ruck/Boots/Utes, rest 2:00-3:00, hold within 3-5 seconds
Post sport and times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (FRI): 3-6 x 200m TT on 3:30
Bike (SUN or T/TT): 3-6 x 2M, spin/rest 3:00, hold within 3-5 seconds
Run (SAT or T/TT): 2-6 x 1000m, rest 2:00-3:00, hold within 3-5 seconds
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