Bring a Friend Friday!
In teams of two complete the following:
3 Rounds for time
50 Wall Ball 20/14# 10/9’
75 Ring Touches
400m Med Ball Run 20/14#
Only one athlete can work at a time. Partition the work any way you see fit.
Happy Birthday Krystalin and Clay!
Between each set take one minute and practice walking on your hands.
Reminder, Bring a friend Friday this week!
Happy Birthday, Bryan!
5 Rounds for time of:
21 Front Squats 75/55lbs
15 Toes to Rings
9 Strict Pull-ups
Happy Birthday, Dinkins and Kelley B!
10 Minute AMRAP
7 Power Clean and Jerks 185/130lbs
30 Double Unders
CFT will be closed today in recognition of Memorial Day
As long as our nation is the home of the brave, it remains the land of the free. Happy Memorial Day!.
Happy Birthday, Jamie and Alexis!
Saturday at 9:00am
Happy Birthday, Coach Amy!
5 Rounds for time:
15 Overhead Squats 95/65
4 Rounds for time of:
15 Dumb Bell Dead Lifts 50/35lbs
10 DB Hang Power Cleans 50/35lbs
5 Wall Walks
A. Take 10 Minutes and work up to today’s 1 Rep Max Power Snatch.
B. 15 Minute OMEM of 3 Power Snatches @ 85% of 1RM