SATURDAY JANUARY 26


Announcement -

Saturday January 26 CFS is hosting an in house competition from 9-12(ish).

Three workouts.

Same sex teams.

RX and Scaled.

We are asking $30 per team; however if you’d like to give more or just make a donations - that would amazing, because 100% of the proceeds are going to Matt Newton’s fight against CANCER.

Potluck to follow the event.

WOD 1:

RX MALE:

100 CAL ROW (EACH MUST PERFORM 25 CAL MIN.)

100 BURPEES OVER THE ROWER.

RX WOMEN AND SCALED MEN:

75 CAL (EACH MUST PERFORM 20 CAL MIN)

100 BURPEES OVER THE ROWER

(SCALED MEN DO NOT JUMP OVER THE ROWER)

WOMEN SCALED:

60 CAL ROW (10 CAL MIN)

75 BURPEES

WOD 2:

COMPLEX- HIGH HANG CLEAN, HANG CLEAN, CLEAN

WOD 3:

1 PERSON WORKING AT A TIME; SWITCHING EVERY EMOM

100 DEADLIFTS

80 HANG POWER CLEANS

40 JERKS

20 THRUSTERS

ONCE DONE BOTH RUN 100M RELAY STYLE

RX: 135/95

SCALED: 95/65

WOD FOR 1/14/19

20 MIN FOR Goodmorning–1rm - Try to beat pr

THEN 8 MIN EMOM(ALT) Glute ham raises 8 KB TWISTS 20

FOR TIME: 50 PULL UPS 50 OVERHEAD LUNGES 45/25 50 AIR SQUATS

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