Construction is underway at CFS. You might notice some small changes. Like a huge opening in the wall! I am very excited about this. But as you will also see when you walk in, it is not complete. Everything is moved around and we will be a little cramped till it is finished. You are going to have to adjust. I don’t want to hear one word of complaint! CFS does not have to close but we will have to modify some things to stay open.
Strength
3 sets of 5 reps
back squat
WOD
15 min AMRAP
5 box jumps
10 pull ups
15 kb swing to goblet squat (45/35)
100m waiter walk
Stud Bar Pullup Bars
6 rounds
4 rds +1 KB/GS
25lb to 15 walk
25lb KB/GS
Green band
Strength 75-95-115
4 rounds +6GS
4 rds
25lb KB/GS
25lb walk
thin purple band
4 rounds + 4 box jumps
6 + 7 GS
Rx
John really smoked me today!
“In the words of Nike, get out there and JUST DO IT!”
Thanks, Art for helping me with posting…
6 rounds
green band
25lb walk
25 lb KB/GS
You’re welcome!
Nice job!
4 rounds
25 kb2gs
25 waiter walk
Green band pull ups
4 rounds + 6 kb2gs
35 kb2gs
25 waiter walk
purple band
3 Rds + 3 box jumps
35lb KB/GS
35lb waiter walk
That was hard!
4 rounds + 15 KB/GS
35 lbs
I have some big bruises on my arms!