Lots of hard work again at CFCP last night. It’s amazing to see some of the advances that people are making. Here’s last night’s madness.

• Stretches
• 50 GHDs/GHBE (25#)
• 50 Heavy Russian KB Swings (2.5 Pood)
• 3 mins of KB Complex (1.5 Pood)
• Deadlift Protocol (415#/24″)
• 3×3 Hang Squat Cleans (135#, 155#, 175#)
• 4×3 Back Squat (305#, 315#, 325#, 335#)
• 4×3 Weighted Dips (20#, 35#, 40#, 55#)
• 1 StoF of Dips (9)
• Hang on rope as long as possible (not long, didn’t time)

In other news, things have been good at the Goldstein house. Little miss Brenna did her first coloring last week. I am super proud and think it’s awesome =)