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Stuff for the week: We've released the CFTA summer schedule, begins on Monday, June 10th: There will be a single morning session, M,T,W&Th at 6:45am. There will only be one evening session on Thursdays, at 5:30pm. Everything else remains the same.
Friday, May 17, 2013 at 9:00PM Warm up: 3 rds
10 Wall balls
10 Med ball cleans
10 Shoulder touches
Strength: Back squats
4 rds 5 reps @ 90% 1rm
or
Get your 5rm
Wod: 5 rds
30 sec front squats (135/95)
30 sec rest
30 sec sit ups
30 sec rest
30 sec push ups
30 sec rest
Cash out: Tabata Double unders
Thursday, May 16, 2013 at 8:00PM 
Warm up: 3 rds
Run 275
10 Burpees
Wod: 20 min AMRAP
4 person teams
Row 250
Sled Push (10m= 1 rep)
Tire Flips
Box Jumps
Transition on the row
Cash out: Mobility
Wednesday, May 15, 2013 at 9:00PM 
No, Rogue is not paying us for the advertising. I just take the pictures and my subjects seem to all be wearing the stuff.
Warm up: 3 rds
Run 275
10 ball slams
Strength: 5 strict pull ups every min. for 8 min. Use assistance as necessary so you can at least start with 5 challenging but unbroken reps.
Wod: 5 rds
10 Ring dips
10 Pistols (5 each leg)
10 Toes2Bar
Cash out: Hand stand practice
Tuesday, May 14, 2013 at 9:00PM 
Warm up: Group agility
Strength: Push press
4 sets of 5 reps @90% of 1rm
or
Get your 5rm
Wod: 10 Burgener Burpees
Then
3 rounds of:
7 HSPU
14 Plate 2 over head (45/25)
21 Knees 2 plate
Then
10 Burgener Burpees
Cash out: 1/2 tabata L-Hang
Monday, May 13, 2013 at 9:00PM Warm up: Barbell warm up
Strength: Cleans
2 rds 3 reps @70% of 1rm
3 rds 3 reps @80% of 1rm
Wod: 12 min AMRAP
3 Wall walks
18 Jumping lunges (9 each leg)
15 KB swings (24/16)
Cash out: Tabata hollow rock/superman