July 26 2018

Give your all today. It's been a tough week, time to show the week how tough you are.

Friday August 3rd is our 7yr Anniversary. We'll be having regular morning classes and then an Open Gym style party from 4-8pm. We'll be showing the CF Games (if possible), workouts for fun, and Grilling up some burgers and food.

DB Warm Up

20 Presses

20 Lateral Raises

10+10 Flys and Rows High

10+10 Flys and Rows Low

20 Pull Overs

20 DB Swings

20 Snatches (10 Power, 10 Squat)

20 Thrusters

20 Sit Ups

1RM Push Jerk


3 Rounds

25 KBS (1.5/1p)

50 Sit Ups

100 Double Unders

25 Pull Ups

25 Wallballs (20/14)

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