Happy Anniversary Coach Marcy!

Thank you Coach Marcy for your 4 years of coaching with CFF. We appreciate your commitment to our community and our Team.


A. Every minute for 12 minutes:
    1st minute: Hanging L-Sit, 45 seconds
    2nd minute: Hollow body Hold, 45 seconds
    3rd minute: Plank, 45 seconds
    4th minute: Superman Rocks, 45 seconds

B. Every 90 seconds for 12 minutes:
    2 Weighted Pull-ups, increasing load after each set
*last completion date 12/11/15.

C. Three total rounds of as many rounds/repetitions as possible in 4 minutes:
    60 meter Shuttle Runs (10 meter increments)
    2 Bar Muscle Ups
*1 minute rests between rounds

D. Mobility 101 @ 10:00 am:
    Points of Interest: Shoulders

E. Strength 101 @ 6:00 pm:
    Back Squat 5x5. Load at 72% 1RM.
    Bench Press 5x2. Load at 82% 1 RM.
    Deadlift 5x3. Load at 77% 1RM.
*90 second rests between each set.

Record scores to Members Area.