CFG Athletes….. This week we will be testing and establishing a new baseline for 2015. This will be a great opportunity to track your progress and really focus on your training no matter what fitness level you are currently at. As a group these “tester workouts” assess all energy systems and domains of fitness. They assess strength, power, muscular endurance, anaerobic capacity, aerobic capacity, etc. This same format will be used to retest throughout the year. We are using this cycle so we can see if programming is actually working to improve all aspects of fitness and that is is not too dominant in one area and weak in others. VERY IMPORTANT: It is important that athletes push themselves to the max with all the workouts. The goal is to get a accurate assessment. For example don’t go light on the lifts so performance is better on the following Metcon, etc. A. Back Squat; build to 1Rm (15min) B. Back Squat; 85% 1 sets amrap Conditioning for time 500m Row rest 90sec 500m Row (All out efforts) Heavy Days With Mike Giardina