CFC This week:
- Jennifer Calley,Robert B,Brandon T. Birthdays are this week!! Call them OUT on their BURPEES.
- VOLUNTEER Meeting is this Wednesday @6:30pm – if planning on volunteering please try to make it to meeting.
- Our T-shirt’s /Tank’s should be here this week 🙂 !!!! Whoop Whoop just in time for the box heat.
- 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 🙂
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
20 Thrusters (95/75)
30 Ring Dips