http://www.youtube.com/watch?v=jBTKavi7Ib4

riad Competition is coming to  CCP! Mark your calenders for 11/1/14. Remember it a free comp with two other gyms.. CCP claimed the trophy last time and now we have to KEEP IT!!! Click on the link to watch video clips of the last comp!

10 min EMOM

5 power cleans (75-80% of 1rm)

0-3 min

2rds of:

6 burpees

6 wall balls 20/14

3-6 min

2rds of:

9 burpees

9 wall balls

6-9 min

2rds of:

12 burpees

12 wall balls

**adding three reps until the exercises can not be completed in the 3min cap**

4 min to complete:

400m run

max pistol squats

rest 1 min

4 min to complete:

400m run

max burpees

rest 1 min

4 min to complete:

400m run

max swings

steve

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

ns1 ns2 ns“DT”

12 deadlifts 155/105

9 hang power cleans

6 push jerks

5RFT