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Saturday 9-24-16

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Saturday 9/24/16

Open Gym tomorrow, Sunday 9/25 from 9-11am
Sign in on Front Desk

CF Endurance WOD

WOD

400m Run
500m Row
400m Run
rest 3:00

500m Row
800m Run
500m Row

rest 3:00

1 mile run
1200m Row

Suck it Up Saturday

WOD Courtesy CF Linchpin (slight modifications)

09.05.2016 | MONSTER MASH

3 Rounds for time of:
12/8 Calories Bike
12 Burpee Box Jump, 24″/20″
9 Clean & Jerks 135/95

3 Rounds for time of:
400m Run
10 Front Squats 135/95#
1 Legless Rope Climb, 15ft (8 C2B pull ups)

2 Rounds for time of:
20 Deadlifts 225/155
100 Double Unders
20 Toes-to-bar

*Rest 3 minutes between workouts