Happy 4th!

Friday 7/4/14
AMRAP 30 min:
In teams of 2:
1 mile run w/ plate (45/25)
then
AMRAP
50 Overhead lunges (45/25)
40 Hand release pushups (feet on plate)
30 Bumper plate burpees (45/25)

YES WE ARE OPEN TODAY!!!!!!!!! WE ARE OFFERING ONLY 2 CLASSES, 9:30 AND 10:30AM. WE WILL ALSO OFFER OPEN GYM UNTIL 1. HAPPY 4TH FROM CFD,  HOPE YOU GUYS GOT  YOUR CHAIRS SET UP ALL READY FOR THE PARADE! 

The 9 people at every bar watching the world cup

How to keep your muscles strong as you age . Its pretty complicated…..

YES!!! The push press: Use your legs 

Merica