Understanding of nutrition, using a blend of three philosophies: Zone, Paleo, and Maker’s Diets. Two hour seminar, discussing the creation and calculation of a diet. We will Work Out and have a BBQ from 12pm to 2pm. It will be free to all CFB Members and 1 CFB Guest for each Member. All others the coast is $250. Sign up on MindBody under seminars.

AQAP:
Run 800m
50 OH Squat w/bar
40 Sit-up Throws (20lb. to 8ft. on wall)
30 KB Swing (M=32k/W=24k)
Run 800m

Deadlift 1/ 1/ 1/ 1/ 1/ 1/ 1/
Work to MAX weight.

Rest 5-15min

20 minutes of:
AMAP Back Squat (M=185lb/W=130lb)
5 Handstand Push-up (on pull-up bar support poles, not on wall)
10 Ring Dip
Score total back squats.

Muscle Snatch+Snatch Push Press+OHS 2x3ea/60% 2x2ea/65% 2x1ea/70%
Power Clean+Hang Power Clean+Push Jerk(only one)+1 Split Jerk(only one) 2x2ea+1 Jerk/60% 2x2ea+1 Jerk/70% 2x1ea/75%

AQAP:
5 Rounds of:
8 Leg Swings
10 Ring Dips
12 KB Swing (24k)