Thursday

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:

Complete as many rounds as possible in 9-minutes: •12 Dumbbell Hang Clean •8 Dumbbell Push Press •6 Burpee + Hanging Knee Raises 

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