Maintenance and Explosiveness

1337308816Christine in the back showing her explosiveness, while Dan maintains his back position in the front.

*ATTENTION*

NO 7AM CLASS TOMORROW MORNING!!!

Workout:

For time: 100 reps, comprised of KBSs, wall balls, and burpees.  Complete one set of max reps each for KBSs (35/53) and wall balls (14/20), then if you haven't done 100 reps, finish the difference in reps with burpees (example: 45 KBS, 25 wall balls, 30 burpees). Row 1K. 100 reps, comprised of front squats (53/75), front rack lunges (53/75), push press (53/75), and mat nastys.  Complete one set of max reps each for front squats, front rack lunges, and push press (ok to put the bar down between movements) then if you haven't done 100 reps, finish the difference with reps of mat nastys.

Programming: Josh

On Sunday May 27th CFSCC will be hosting a fundraiser for local trainer, athlete and friend, Kelvin Nivens. There will be a workout at 9, 10 and 11am and some food and fun afterwards. Please contact annie with any questions.

Also, on Saturday June 9th CFSCC will be participating in the Crossfit For Hope Fundraiser.
This fundraiser will help support the operating costs of St. Jude’s Hospital, which services children with cancer and other deadly diseases.
Please help us support this important cause.