This week's WODs
Ring Dips / False Grip Pull Ups / Muscle Ups
7 Swings (55/35)
6 Push Ups
5 Wallball (20/14)
(EMOM= Every Minute On the Minute)
You will need to hustle to stay on top of this one. Do the reps/movements one after the other and you should still have a few seconds of rest at the end of every round. If you run the movements into the next minute, stop where you are at and start over.
We will be closed on Monday (Memorial Day). We are in need of a complete day off for just some family time. Sorry for the inconvenience.
Please make sure you sign up for testing! The 615 AM testing sessions will be run by Reno, so you can sign up for those if you like.
Push Press (115/85)
Just a heads up, Stronger Faster Healthier supplements has raised their prices on our end, so there will be a small increase in the cost of the Pure Whey Protein ($40) and Recovery Protein ($65). Sorry for the inconvenience, but it's high quality stuff at low prices compared to other places.
Make sure you sign up for Skills Testing. It will be running June 17-27th. The sign up binder is on the front counter.
If you are a 615 AM class attendee, stand by on signing up as I need to make sure we can staff those classes on those dates as Toby will be gone.
Coach Toby will be gone for most of June into mid-July with rowing coach duties. This means the 615 AM class schedule may have some modifications to it. We will work out the kinks as soon as possible and let you know the schedule.
CFC Strength & Conditioning - Cycle 5, Week 4 - Application
15 Overhead Squats (95/65)
7 Overhead Squats
Spring testing is coming up! You can read about it HERE!
The sign up binder will be on the front counter. Sign up or you do not get to test.
When you see him, please give Paul Baker a big Thank You and high five for the newest 7 feet of pull up structure now in place. PB is a fabircating wizard and makes our gadgets around CFC. This one doesn't dissapoint. Paul, Crazy Ivan and Josh got to spend their entire Sunday drilling and banging away at The Beast to make more room and add new fat bars to the structure (note: Crazy Ivan did not partake in the drilling as tapping steel with a tempermental drill scares him. Thankfully, Paul and Josh brought their man cards with them. Crazy Ivan drilled concrete and was awesome with a ratchet). We hopeyou like it... now get on there and use it!