21 – 15 – 9
Front squats (135/95)
Pull Ups
Run 800m at end of each round

Saturday Schedule: CFA will be hosting a Concept 2 Rowing Course on Saturday from 10am – 5pm. There will no 10am class this Saturday. The 9am Intro Class will remain as scheduled. Open Gym will be 8 – 9:30am.

“Perfecting the Box Jump” with Kelly Starrett and Carl Paoli, freeCrossFit Journal video – preview [wmv] [mov]

“Efficiency Tips: Box Jumps” with Matt Chan – video [wmv] [mov] [HD mov]

Do Perfect Foods Exist? – Mark’s Dailey Apple