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
WOD
3 Rounds
25 KBS (1.5/1p)
50 Sit Ups
100 Double Unders
25 Pull Ups
25 Wallballs (20/14)

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