“Chicken Wing”

Zach, and a good 70 people from the CFLA community completed the, “30 for 30,” polishing the whole thing off  with a, “BondsyQ” over the weekend.  Once again I’m overwhelmed by the love, support and uniqueness of our community; the dedication, inspiration and commitment of Zach, and of course John Bonds’ skills on the grill.  Honestly, if you are a CFLA member don’t ever miss a, “BondsyQ!”  In fact I’m imposing a 100 Burpee penalty to you if you do.

Anyway, Zach will offer a guest blog about his experience with our community soon so I’ll minimize my gushing. In the meantime enjoy the low quality video of Zach doing his best unintentional 20 second timeout impression after his 16th workout.

Now, this week is a RECOVERY week. YES we have two hard competition days but the idea is to freshen up on the Practice days keeping intensity, and volume controlled and intentional.

Monday’s Workout
Practice: RECOVERY

A) QAMRAP 10 at ≤70 RPE
10 Ring rows
20 Box jumps (24/20)
30 Air squats
–SOMSAVS scoring–

B) FQL, working up across sets
3 Sets
300m Run + 10 Front squats

And coming Tuesday

“Franklin Hill”
2 Rounds on the 15:00
Up, over, back, and up
–See 6/8/15–

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