Monday, May 11th 2015

Sign up on the whiteboard if you coming to workout and cookout!

We are sending out an email with details about JP’s strength class. Improving your Squat, Deadlift and Press.  If you want in this your last chance to let us know! Thanks for all the support!

Skill WOD

Spend 12 minutes working on Chest to Bar Pull ups

-If you have C2Bs with no band then do 50 for time, time cap 8 minutes-

-If you are still working on Chest to Bar pull ups- work some progressions…

-Ring Rows with a hold

-Negatives

-Strict Pull ups

-Hold your chin above the bar or chest to the bar

WOD

Max Unbroken Wall Balls

400 M Run

20 min AMRAP

Fitness 14/10

RX 20/14

RX+ 30/20

Score = Total Wall Balls

**The wall balls must be continues, no stopping and holding the ball.  If you drop the ball or stop moving then it is time to run**

 

Throwback shot to last years Throwdown For a Cause! Stay tuned for this years date it will be going down in June! Our 3rd annual CFH in house competition.