I'm busy working on my blog posts. Watch this space!
September 18, 2019
Reminder. This Sunday is the CFS pool party at Wild Bills!! Come any time after 11am. Potluck. Sign ups at the gym. See white board for address. This is a community event. All are welcome! We want all class times to meet one another! Bring your kids and wife/husband/significant other.
Additionally, we finally have an apparel order coming your way! Stay tuned.
WOD for 9/19/19
Complete 4 sets of:
•6 Single Arm Overhead Walking Lunges (each arm)
•12-15 Ring Rows (limited to 3 attempts to complete the set.)
Complete 4 sets of (1+1+1+1) working between 80-85% of your 1RM C&J.
Clean + POS 2 Clean + Jerk
Complete 5 sets of 2 working at 78% of your 1RM Front Squat.
**Try to maintain your Hook Grip.**
Complete as many rounds as possible in 9-minutes:
•9 Power Clean #105/155 (M50+ #95/135) •6 Jerks (same) •3 Ring Muscle Ups
Modified workout if no muscle ups or bar muscles ups: