Friday 10-9-15

IMG_0137

Fit/ Strong

Dead Run

30 Deadlifts (185/115#)
Run 800m
20 Deadlifts (185/115#)
Run 400m
10 Deadlifts (185/115#)
Run 200m

Comp

3 RFT
30 Hang Power Cleans (95/65#)
30 Sit Ups
30 Box Jumps (24/20″)

EMOM 10- 1 Back Squat (across)

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Save the Dates

Trifecta will be Saturday, October 10th from 6-9:30am– WOD, tacos & yoga.

Bring a Friend Week will be Oct 12-17th– bring a friend with you to CFW all week long!

Community WOD will be Saturday, October 17th at 8:30am.

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