15 Front Squats 65% of your 1 rep max.
21 Toes to Bar
12 Front Squats 65% of your 1 rep max.
21 Toes to Bar
9 Front Squats 65% of your 1 rep max.
21 Toes To Bar

For time

For example if your max front squat is 100lbs you should do 65lbs for the front squats,

Greg Watka always leaves a sweat angel at the 6:30 am class and somehow they are like snowflakes in that they are always different-this one was declared ‘typical man’ because of the big but strong buttocks and pin head (all in good fun of course!) Greg works really hard and eats paleo and is seeing huge performance gains and has lost over 20lbs! He had the 20 lb weight vest on this morning for his workout and couldn’t believe how hard life must have been before! Keep up the good work Greg!

While we are bragging up our members- Ann has had an incredible week-she did 10 perfect planked push ups in a row, jumped on the 24″ box and got her first pull up! Great Job Ann!

7 Responses

  1. Ew, Sarah.

    Dad… from the looks of that sweat angel, you’ve lost a lot more than 20 lbs!! And you might wanna think about workin on those biceps again… your arms are lookin a little scrawny. 🙂

    I miss working out with all of you!

  2. Congrats, Ann!!

    And BIG thanks to Mark and Sarah.
    It’s hard to imagine life without C3 now. I’ve got 20 more pounds to go.

    Hey Heather, that’s just my Triceps.. LOL.

  3. Nice ass Greg (okay that was weird!)
    Congrats on the progress!!!
    Did my first handstand pushup-have to say it was a bit awkward!
    Sure wish I was closer!


  4. FYI – that’s my sister, Amy, not C3Amy!

    Ann – congratulations! You must be so proud of yourself!!!

    Sarah – yup, I’m the lucky one who married the hot sweat angel 🙂

    Heather – WE MISS YOU!!!!!

  5. Not C3 Amy took the words right out of my mouth! – The congrats on the progress, not the other part…what?

    Heather what you are doing is so awesome I’ve been getting short updates at the 6:30 class and it sounds amazing! We miss you!

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