Friday, August 29, 2014

Free "Trial" workout tomorrow at 9:00 a.m. 
Please arrive 10 minutes early and be ready for a great time. 
Bring a friend and double your fun!!!

Mimi, Katie and Nadia on their Farmer's Carry!!

Don't forget we have a sign-up sheet at the box for our 4-year anniversary party. (Sept 6th 12:00 to 3:00). Please let us know if you are attending and how many will be in your family. Also, if you would like to bring a side dish please write down what you are bringing.  CFB is supplying the main course of baked chicken and meatballs.  This will be a family event so make sure you bring the kids. We'll have the other box "blacked out" for laser tag (adults and kids) with strobe lights, barricades, etc., and the "Eliminator" will be in the main box.

Arm/Leg Swings
250m Run
2 rounds of:
5 Pull-ups
10 Air Squats
15 Ab-mat Sit-ups

MOD (15:00 CAP)
Power Clean
Newer athletes work on form.  Everyone else can go heavy.

WOD
Conditioning
5 RFT
10 Pull-ups
20 Front Squats 75/43#
Rx+ =  7 RFT and C2B pull-ups

Extra Work
Is in Wodify under Open Gym

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