CFW Gone Bad In this workout you will rotate through five stations for one minute each. After the 5th station, you will take a 1 minute break before completing 2 more rounds. Toes to Bar… 

Open Gym 6-8am & 5-7pm Members are encouraged to make up a missed workout or get in extra work in skill, strength and/or conditioning. Yoga 9:30am & 7:15pm ($5 drop in)

For Load Press 3-3-3-3-3 ___ Annie 50-40-30-20-10 Double Under Sit Ups

Big Russian Frelen 21-15-9* Russian KBS (70/53#) Thruster (95/65#) Pull Ups *Run 400m at the start of each round.

#FUNFRIDAY Team Rowmageddon Details on this group effort when you get here tomorrow.  

“The Admiral” 3 RFT 20 Burpee Pull Ups 20 Front Squats (155/105#) 20 Box Jumps (24/20″) The front squats will come from the ground. Scale load as needed.