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CF4CF Registration Deadline is Wednesday April 3rd. REGISTER NOW! And remember, we will not be having the Friday Night Lights event for 13.5 next week. If you want to be on the main stage, sign up for CF4CF. The first event will be 13.5.

…yes, you can do 13.5 in your normal class next Friday if you are not doing CF4CF.

Start letting us know if you will not be here this Friday night for 13.4 and when you are going to do it. With Easter this weekend, please try to get it done Thursday or Friday if you are missing Friday night.

WOD

HBBS: 4X4 @ 70% – rest 30 seconds, 3X3 @ 75% – rest 30 seconds, 3X2 @ 80% – rest 45 seconds.
Notes: Sets at each percentage should be performed without re-racking the barbell. Take 2:00 rest between each percentage.

-then-

Fitness

15 minute AMRAP of:
100 Singles
12 Knees to Chest
3 Wall Walks

Performance

15 minute AMRAP of:
50 Double-Unders
12 T2B
3 Wall Walks

Competition WOD

BBG

Every 30 seconds for 4 minutes: 1 Clean & Jerk (full) @ 80%

Then, when the clock hits 5:00- 3:00 to complete: 3 X ME UB (unbroken) Clean & Jerks @ 75%

Notes: The ME UB Clean & Jerks are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap.

Strength

HBBS: 4X4 @ 70% – rest 30 sec, 3X3 @ 75% – rest 30 sec, 3X2 @ 80% – rest 45 sec Notes: Sets at each percentage should be performed without re-racking the barbell. Take 2:00 rest between each percentage.

Conditioning

Run or Row 5k