ROW ROW ROW your butt into Shape!!! Our Rowing Challenge starts today! Over a 1 month period the person with the most accumulated Meters will walk away with a CFC PRIZE and bragging rights! The ultimate goal is to hit 100,000 meters ( and if someone does they might get something extra special ;)! So ready …set… ROW!!!!!!!!!



Three sets, not for time, of:

Sotts Press x 5 reps

Handstand Walk x 10-15 Meters (or wall walks)

L-Sit x 45 seconds


Every two minutes, for 20 minutes (10 sets):

2 Power Cleans + 1 Split Jerk

(pause for 2 seconds in the receiving position of your split jerk)

Build over the course of the 10 sets to something heavy for today.


Complete as many rounds and reps as possible in 8 minutes of:

8 Pull-ups

8 Burpee Box Jump-Overs (24″/20″)


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s