CFSC_SacTown2011_LucasBench Lucas benching his body weight

One of the most important things we teach you is to do is move yourself and external objects safely. Fortunately for us the safest way to move is often times also the most efficient, allowing us to perform at high intensity without injuring ourselves.  Conversely, the inability to perform a movement with proper technique can not only be unsafe but will also hinder intensity. Bottom line...do it right, do it fast.



Seven rounds of:
Deadlift 1 rep
5 Box jump, 36" box
10 Kettlebell swings, 2 pood