…………………………………………………………….. CFED WOD: Do 5 Front Squats Every 3 Minutes for 4 Sets then… As Many Rounds As Possible in 5 Minutes Squat Clean and Jerk (w: 95/105 m: 135/165) ………………………………………………………… To accomplish great things, we must not only act, but also dream; not only plan, but also believe. – Anatole France Scorecard

Shana during the 2011 SouthEast Regionals DL/Box Jump Workout.  Good Luck at your 5th consecutive regional,  your CFED Family is rooting for you! …………………………………………………………….. CFED WOD 21-15-9 reps for time of: Deadlift (315 / 205 lbs) Box jump (30 / 24 inch) ………………………………………………………… The world is the great gymnasium where we come to make ourselves [...]

These barbells are itchin’ to be lifted. …………………………………………………………….. CFED WOD For time: 100 Wall balls (w:14 m:20) 100 Chest-to-bar Pull-ups 100 One-legged squats, alternating 100 One-arm dumbbell snatches, alternating (w:50 m:70) ………………………………………………………… Don’t be afraid if things seem difficult in the beginning. That’s only the initial impression. The important thing is not to retreat; you [...]