We have posted a few new upcoming events on the Facebook…check them out! Clean Up the Stan! is coming up Labor Day weekend – CFO Coaches will meet people (down by the river!) at the Orange Blossom Recreational Area with a small boat in tow to collect garbage and other items we find throughout our float. Last big float of the summer…before the start of the Whole Life Challenge!

Workout of the Day

Strength/Skill, adiposity Week 2 of 4

Back Squat, # dosage 4 sets of 10

Starting weight was 50-60% of 1RM.  Add weight if you are really comfortable, purchase but I started at 225, and I’m cool.  Keep breaks short, to 90 seconds.  Additionally, keep tempo smooth and quick, 2 count on the way down, explode on the way up, with little rest at the top of the Squat.  By doing this, you are developing both Squatting power and muscular endurance in the legs.

Conditioning

3RFT

400m run

40Alternating DB Snatch 45/35 

20 Toes to Bar