Wednesday – 6.1.16

A. 15min to complete Full Snatch 5 @ 65% 1RM 3 @ 75% 2 @ 80% 2 @ 85% 1 HS 1 HS   B. For time, 6 Rounds of 9 Box Jumps – 30/24 (SC: 24/20) 6 Snatches – 135/95 (SC: 115/75) 3 Muscle-ups (#1-Ring; #2-Bar/SC: 3 Pull-ups + 3 Ring Dips)

Lake WOD this Saturday!

This coming Saturday (6/4), Rich and Danielle Berkowitz are inviting everyone to the CFS Lake WOD that will be held at their house. Last year’s Lake WOD was TONS OF FUN. This will be a team WOD.  More details to come! Address to the Berkowitz’s home will be posted on board this week at CFS. 

Tuesday – 5.31.16

A. 15min to complete Back Squats, calculate %’s off of 90% 1RM Set 1.: 5 reps @ 65% of 90% 1RM Set 2: 5 reps @75% Set 3: 5+ reps @ 85% *Set 3 is at least 5 reps or more   B. 15min to complete Bench Press, calculate %’s off of 90% 1RM Set […]