10 Push Ups

10 Pull Ups

10 times.


200m Run

12 Box Jumps  24"/20"

10 KB One Arm Snatch   Rt. 53#/35#

10 KB One Arm Snatch Lt.

3 times.

100 Sit Ups

Post times.

Coaching Tips:  Scale load and movements to match your current fitness level.  The whole idea behind our training philosophy is to get better at every thing that we do. Never be satisfied with mastering one specific exercise or movement. Master them all. Get as well rounded at all for every conceivable time frame possible. This certainly will reward you with health and mobility for as long a life as you want. Keep this in mind while you are in the fire of sufferage, that is a CFEC workout. This workout is pretty straight forward and will require you to keep your pace high and just keep moving. The KB snatch is a power snatch. No full squat.

1-21-2010 from Julia Cruz Fallica on Vimeo.