Good day at Hercules

Most of the CFD crew today at Hercules. Congrats to everyone who competed!

Monday 9/9/13
Pre workout mobility to be done before class: Free up your sticky scap 
+
Back squat
2@60 2@70 2@80 2@85 2@90 3×2@85%
+
AMRAP 7 min:
3 Pullup toes to bar
6 Pistols
30 Double unders

Great job to everyone who competed in Battle of the Sexes. Also a big thanks to everyone who came to cheer us on. Everyone did great! Big congrats to Adam who dominated the 40s category and came in 1st in EVERY workout! 1 more competition next weekend then a little break for a while

7 hormones that become out of whack with too little sleep 

Stay fit by scrolling web pages with a treadmill

Go outside!

http://youtu.be/hmqguIFMC-Y