Thank you

For all of you who may follow this blog after this post it will be dead.

My employment at cfsk has been ended so there is no more use for this blog as it is now but there are bigger things to come. Thank you all who have contributed to s&c I believe after the class is gone you will see the impact it has had from the way wods are written to the warm ups to the way things are taught . I walk away knowing things are better then when I got there and that's all I ever cared about. 

Time to finish what I started.

"Come at the king you best not miss"

- Omar Litte

7/1/13

Strength -1) back squat 3x5(70%), 1x2(85%)

2) 3 sets of max pull ups

Wod- 10 min amrap

5 dead lifts 225/155#

10 pull ups

15 cf sit ups

100m sprint

6/26/13

Strength -  

1)on the min for 5 min

- 5 dead lifts 315/185#

- 5 pull ups

2) bench press 3x5(70%) 1x2(85%)

Wod- 21-15-9

- thrusters 95/65#

- kb swings 52/35

6/22/13

Strength-  front squat 3 rep max

Wod-  21-15-9

Front squat 95/65#

Box jumps 30/24"

200m run 

6/20/13

Strength-  every min on the min for 8 min

- 4 power cleans 135/95

- 4 shoulder to over head 135/95

Wod-  for time:

800m row 

8 dead lifts 225/135#

8 pull ups (strict)

600m row

6 dead lifts 315/185#

6 pull ups strict

400m row

4 dead lifts 345/205#

4 pull ups strict

200m RUN

2 dead lifts 355/215

2 pull ups strict

6/19/13

Strength- overhead squat 7x3

Wod-  for time

21-15-9

Overhead squats 95/65#

Box jumps

200m run

6/17/13

Strength-  1) squat 3x5 (70%)

2) bench press 2 rep max

3) dead lift 2 rep max

Wod-  1,500m row