4 July 2015

Happy Independence Day!  

4 July 2015 Schedule: 

We will be running our “Liberator” WOD tomorrow for the holiday!  It is an annual tradition at CFL/CFK!  Each time we run the WOD the barbell movement changes.  Tomorrow we will run two classes at 9:30 a.m. and 10:30 a.m., with the doors opening at 9:00 a.m.!  We hope everyone has a safe and happy 4th!

  • 15 OH Squats (A:  135/95; Rx:  115/75; S: 95/65; S2: 75/55)
  • 1 Rope Climb (S:  2 Rope Walks)
  • Run 400m
  • 12 OH Squats
  • 15 Pull Ups
  • 500m Row
  • 9 OH Squats
  • 25 Push Ups (A:  Explosive Push Ups)
  • 25 V-Ups
  • 6 OH Squats
  • 30 Jumping Lunges
  • 50 DUs (S: 150 Singles)
  • 3 OH Squats
  • 20 Wall Balls (20/14)
  • 400m Sandbag Run (MB Run)

 

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