We want to congratulate the Athletes that have completed the #CFO100 Burpee Challenge. Wednesday will be day 100. We want to celebrate their physical and mental accomplishment together.  As far as we know, Amie, June, Lorena, Tim and Denny are still in it. If you are not on this list and should be, please let us know! At the same time, we have been testing a lot of our 1RM strength. We will finish the burpee challenge by testing a different energy system: Max Burpees in 10 minutes. And if you don’t show up because we are just doing burpees…you are dead to me.
100 Burpees can easily be accomplished by doing 10 on the minute for 10 minutes. If you are looking to push yourself, and you should, fill the whole 10 minutes with burpees. We will treat this as a “cardio” day. Take turns rowing for 2 minutes, resting for 2 minutes for 3 total efforts First row is moderate, second row is moderate to challenging and third should melt your face off. Start warming up by getting your pushers and your hamstrings warmed up. Best case, you should be hot and sweaty, having taxed your respiratory system and recovered before you start your 100. If you are going to fill the entire 10 minutes, I recommend you focus on moving well early, and starting at a comfortable pace in the 80-85% effort range. By 6-7 minutes in, this should feel tough to hang on, but you can and you will.
1 Week for Pre-orders on T-shirts and Hoodies. Hoodies are pullover and zip-up style. They are the same brand from a few years ago – the navy, red or light blue heavy weight style. They will be $38 plus tax for pre-order and $48 plus tax after.
The t-shirts will be Men’s Next Level Royal Blue, Heather Gray, White and Black. They will be $17 plus tax for preorder and $20 plus tax after. Ladies Next Level V-neck in Black, White and Royal Blue. They will be $18 plus tax for preorder and $22 plus tax after.
There is also a thermal long sleeve shirt that will come in black or white – they will be $24 plus tax for preorder and $29 plus tax after.
 

Workout of the Day
10 M AMRAP
Burpees