Rub some bacon on it
Wednesday 11/27/13
AMRAP 7 min:
With a partner or 2:
12 KB swings
12 Abmat situps
*one partner works while 1 rests
+
4 rounds:
Max reps supine ring pulls (feet even with rings)
Max reps HSPU (add defecit if you will be 15+)
5-10 Weighted pushups (hands and feet on 45s/chest to abmat)
+
3 rounds for time:
50 Double unders
20 Wallball shots (20/14)
10 Push jerks (165/110)
*15 min time limit
**Each rep must be a PUSH JERK
I know its a lot of reading but please check out these reminders….
New CFD gear is in. If you pre ordered come and get it! We STRONGLY recommend writing your name on that inside tag! If you are ‘that guy’, we ordered a couple extra t-shirts/tanks and no extra hoodies
Holiday hours:
Wednesday:normal
Thursday: 9:30am only
Friday: Normal after 9:30am, no 5:30/6:30am
Check out our events page for details on the holiday party and RSVP! Dont forget to sign up for the secret santa!
Americans are living longer but not necessarily healthier
Great words to live by
