Row Stack
1000 mtrs
750 mtrs
500 mtrs
250 mtrs
All for time.
Who cares how
the guy beside you
did? How did you do?
Did you work hard?
Did you sabbotage the hard
work with crappy eating afterward?
"Food is Fuel. Crap is for Comfort."
"Inaction feeds Doubt and Insecurity.
Action feeds Confidence and Growth."
Jill doing the famous Quad Slap before she puts them to the "Grace" test. 
Rich hitting the weighted pull ups with Coach hanging on. A strong man getting stronger every week.
Official CFE Warm Up
2 – 3 rounds of:
· Row: 500 meters
· Jump Rope: 1 minute
· Samson Stretch
· PVC Over Head Squats: 10-15 reps
· Pull Ups: 10-15 reps
· Push Ups: 15-20 reps
· Angel Stretch
· Back Extensions: 15-20 reps
· Sit Ups: 15-20 reps
Official CFE Warm Up
2 – 3 rounds of:
· Row: 500 meters
· Jump Rope: 1 minute
· Samson Stretch
· PVC Over Head Squats: 10-15 reps
· Pull Ups: 10-15 reps
· Push Ups: 15-20 reps
· Angel Stretch
· Back Extensions: 15-20 reps
· Sit Ups: 15-20 reps
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