See “CFC Community” Tab For our Spartan Race adventure photos!

Make sure to sign up for the next Spartan! Nov,7th in Sacramento!  


Bench work:

3 Rounds:

5 reps @75%

3 reps @85%

2 reps @90%

*rest as needed between sets and round but no more than 2 minutes


For Time: (15 min limit)

10-9-8-7-6-5-4-3-2-1 reps

Push Press (115/75#, wt to get 12-15UB)

100m Run (in between ea set)



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