Saturday Night is CFCchick Night!


CFCchick Night is Saturday night at 6 pm! Come in for the photoshoot, workout and fun. DJ Ivan will be spinning and Courtney will be on hand to get you all dolled up. We’ll also be doing a barbeque and potluck so bring your favorite side dish or dessert. Bring your friends and family! It’s gonna be a great time!


AMRAP 7

As many rounds as possible in 7 minutes of:
7 Thrusters, 45 lbs
7 Burpees

Then,
Deadlift 5-5-5-5-5

101:

Practice the Deadlift with PVC and light bar.

Then,
As many rounds as possible in 7 minutes of:
7 Thrusters, 30 lbs
7 Burpees


Memorial Day Murph


Memorial Day Murph is around the corner! Come join us to honor our fallen heroes by doing this Hero of Hero Workouts. You can do it Rx’d, do the Half Murph or share the reps with a partner. Afterward we’ll be throwing some meat on the barbie! It’s gonna be a great time!


Sumo Balls

Four rounds for reps of:
20/14 lb Sit-up Wall Balls, 1 minute
30/24″ Box Jumps, 1 minute
Toes to bar, 1 minute
95/65 lb Sumo deadlift High pulls, 1 minute

101:
Four rounds for reps of:
Sit-ups, 1 minute
Box Step ups, 1 minute
Anchored Toes to Bar, 1 minute
1 pood Sumo deadlift High pulls, 1 minute


Double Trouble

21-15-9-6-3 rep rounds for time of:

Wall Balls:
L3: 20lbs @ 10 ft/14lbs @ 9 ft,
L2: 14lbs @ 10ft/10lbs @ 9 ft,
L1: 14 lbs @ 9ft/10 lbs @ 8 ft

Power Snatches:
L3:95/65 lbs,
L2: 75/55 lbs,
L1: 45/35lbs (G2OH)

12 minute time cap. For Lurong Challenge participants, every REP that is not completed within the time cap will count as a 1-second penalty. The penalty will automatically be calculated into the score via the workout submission form.
101:
Do Level 1 above.


Shoulder Press

Shoulder Press 5-5-5-5-5

Then,
As many rounds as possible in 12 minutes of:
5 Pull-ups
10 Ball Slams
20 Double Unders


OctoberFit

200 meter team Tire Flip race.

Rest as needed, then.

As many reps as possible in 8 minutes of:
50 Kettlebell Swings
40 Air Squats
30 Sit-ups
20 Push-ups
As many Burpees as possible in the time remaining.