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Weakness doesn’t become strength by accident


Weakness doesn’t become strength by accident


The ladies of CFD took on the Nike womens half in SF today. Great job ladies!

Monday 10/20/14
Every 30 seconds for 6 min:
30 sec: 5-10 Perfect pushups
30 sec: 15 Air squats
Back squat
7×2@70% w/3 sec pause on first rep
AMRAP 15 min:
Run 1 mile
100 Situps
100 Lunges
Max reps KB swings (53/35)

Dont forget gymnastics class on Mondays at 6:30pm w/ CJ. weaknesses don’t become strengths by accident!

2 legged chair may be uncomfortable, but it forces better posture 

45 ways to cook sweet  potatoes 

It doesnt get much better than Donny Shankel performing Grace shirtless…in jeans….and boots….with a pony tail. B4b is this upcoming Sunday! 

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