CFC This week:

1. Jennifer Calley,Robert B,Brandon T. Birthdays are this week!! Call them OUT on their BURPEES.
2. VOLUNTEER Meeting is this Wednesday @6:30pm – if planning on volunteering please try to make it to meeting.
3. Our T-shirt’s /Tank’s  should be here this week 🙂 !!!! Whoop Whoop just in time for the box heat.
4. CFC OPEN PARTY– Lets celebrate finishing the OPEN together Friday @ 7:30pm right after 6:30 “open WOD”.!

*Note: A schedule change has been made to our WED classes:

• Wednesday will no longer have a 12noon class due to lack of athlete Attendance.  – Wednesday Classes are as follows: 6:30am/3:00 open/4:30pm/5:30Yoga/6:30pm Strength or Wod.

PLEASE stay updated with us on all our events and schedule changes on our Website & Facebook. Thank you 🙂

CF WOD:

A.

Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – 4 Strict Pronated + 6 Supinated-Grip Pull-Ups

(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)

Station 2 – Bench Press x 8 reps @ 20X1

B.

For time:

800M Run

20 Thrusters (95/75)

30 Ring Dips

40 Sit-ups