Nutrition Challenge: Starting this week in addition to NO sugar we will be eliminating Gluten and Grains.  Make sure to write your teams total points for last week on the Challenge Board.  Good Luck and keep up the good work!

CFC 1. Conditioning 3RFT: 500m Row or 400m Run 12 Burpees 21 Box Jumps, 24/20 2. Gymnastics Pull Conditioning For time: Ninjas: 5x6 unbroken Muscle ups, rest as needed between sets Advanced: 6x5 unbroken Muscle ups, rest as needed between sets Intermediate: 10x3 unbroken Muscle ups, rest as needed between sets Novice: 15x2 unbroken Muscle ups, rest as needed between sets *Compare times to last Time. The goal isn't to beat your time, but to simple compare and learn. COMP WOD 1. Snatch A. 1x3 at 60% B. 1x3 at 70% C. 3x3 at 75% *All reps are drop from the top 2. Back Squat Triple at 80% Single at 85% Triple at 80% Single at 87% Triple at 80% Single at 90% 3. Conditioning 3RFT: 500m Row 12 Burpees 21 Box Jumps, 24/20