Dear CFE Athletes! Man, have we got some things in store for you this fall. A comprehensive list of those events and activities will post to the blog this week. CFE is particularly excited about our September "Check-In" Challenge, wherein you "check-in" to CFE on your Facebook account, and the athlete who earns the highest number of check-in's by the close of September wins a FREE unlimited month of membership! We have such an outstanding community, and it would be a shame not to share the love. Your support in growing our online presence is invaluable to us, and we thank you, in advance, for your participation in this endeavor.

Seriously, we love you guys. 

Strength
4 x 8 Front squats at 75% of 1RM
After each set: 20 second L-sit hold

WOD
0-3 minutes:

Run 400m
AMRAP in remaining time Thrusters 95/65
3-4 minutes:
REST
4-7 minutes:
Run 400m
AMRAP in remaining time: Pull-ups
7-8 minutes:
REST
8-11 minutes:
Run 400m
AMRAP in remaining time: Thrusters
11-12 minutes:
REST
12-15 minutes:
Run 400m
AMRAP in remaining time: Pull-ups

Rx+ = Chest-to-bar pull-ups

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