Are you holding the standards? Are you doing the little things to improve? Are you focused on the clock and speed vs doing good work? Are you putting in 100%? Are you? Only you can answer… 

The Admiral 3 RFT: 20 Burpee Pull Ups 20 Front Squats (155/105#) 20 Box Jumps (24/18″) The front squats will come from the ground. Scale load as needed.

Yoga at 8:30am Free for members and only a $5 drop in for nonmembers.

>>CFW KIDS CLASS<< We will meet at Lumpkins Stadium for class today at 7:15am. We’ll be using the track for today’s WOD. Meet on the fieldhouse side (aka not the front). If we have any… 

Overhead Squat Find 1RM ___ EMOM 15 Min 1- 7 OHS (50% of 1RM) Min 2- 45s Plank Hold Min 3- 7 C2B Pull Ups

Open Gym 6-8am & 5-7pm ___ Make a batch of these Sweet Potato Spinach Burgers and you’ve got a meal packed in one patty. I generally eat 3 of these bad boys in one sitting.…