CLASS SCHEDULE: The Government is on a 2 hour delay this morning due to the weather/road conditions. Therefore the 6 a.m. class will be canceled this morning. All other classes will run as scheduled beginning with the 10:30 a.m. class.
CFL/CFK NIGHT OUT:
Please join us on Saturday, 31 January for our first 2015 CFL/CFK Night Out. We will be going bowling at U.S. Bowl on South Pickett St. The fun starts at 7 p.m. We hope to see you all there! If you plan to attend, please send me a PM at email@example.com or respond to the Facebook post so we can get a better idea of numbers.
After completion of WOD, pick a skill/weakness to work on
AMRAP: 10 Minutes
- 4 Thrusters (75/55)
- 20 DUs (50 Singles)
Increase Thrusters x 2 reps each round
Rest 2 Minutes
AMRAP: 5 Minutes
- 4 Pull Ups
- 6 Mountain Climbers (2 count)
Pull Ups increase x 2 each round
25 Supermans to Hollow Rock
60 Plate to Ground to OH (S: 40) (Rx: 45/25; S: 25/15)