9 May 2014

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REMINDER:  The Annual CFL/CFK Cook Out is this Saturday, 10 May at 4:30 p.m. at our house! We hope to see everyone on Saturday and look forward to meeting your family and friends.  We encourage everyone to bring a dish to share.  We will have Burgers, Sausage and Beverages for everyone!  If you have not had a chance to RSVP to the Evite, please do so, as it will help us plan a bit better!  If you did not receive the Evite for some reason, please send me a message and I will send it to you.  The address was included in the Evite, but you can PM me as well and I will send it to you.  Looking forward to another memorable BBQ with our CFL/CFK family!

 

HAPPY BIRTHDAY COACH RYAN! 

 

SKILL:  

Double Unders Work Skill, then Complete 100 D/Us for Time.

 

WOD:  

21-15-9

  • Box Jumps (A:  30/24; Rx: 24/20)
  • Deadlifts (A:  225/155; Rx: 185/135; S:  155/105)
  • Ring Push Ups

Complete 50 DUs before and after each round (200 total),

e.g., 50 DUs, 21 Box Jumps, 21 Deadlifts, 21 Ring Push Ups, 50 DUs, 15 Box Jumps…etc.

 

Coach Ryan Extra:  Its a Surprise…

 

CORE: 

50 KB Halos