Swing-Squat

PhotobucketPhotobucketDwayne gets a dose of the kettblebell "swing-squat" today. Pretty cool movement, thank you Dominic! Workout:

Weighted Dip and Pull up 5 x 1

OR

Weighted Muscle Up 5 x 1

then,

21 KBS-Squat (35/53#)

21 Box Jump

3 Rope Climb

15 KBS-Squat

15 Box Jump

3 Rope Climb

21 KBS-Squat

21 Box Jump

Programming: Gary

Slogan contest!

We want your ideas.  Come up with a slogan for the next batch of CFSCC T-shirts.  Whoever has their slogan chosen will win a free CFSCC T-shirt and have their brilliance enshrined on CFSCC apparel forever!!

  Send slogan entry to helene@bouchard.com by February 21st.