EMOM 12 Minutes: Even Minutes: 3 Front Squat (3 sec pause), heavy Odd Minutes: 30 Double Unders Then… 12 MIN AMRAP: 15 KB Swings, 53/35 200m Run 15 Box Jumps, 24/20 Below: Kim Lewis (Dorito Loco), Our Newest Addition to the CFWC Coaching Staff! We are very excited to have Kim on the CFWC
Strict Press 5-5-5 Then…… Cash in: 50m OH Walking lunge 45/25 3 Rounds 50 Double Unders 40 Sit ups 30 KB Snatches (15 per arm) 53/35 Cash Out: 50m OH Walking Lunge Happy birthday to Stacy, AKA The Conversation, AKA Client 1.364!!! By the way, I’m telling Brady you were with another dog!!
If you’ve been at CFWC for a while, you’ll know that this is a yearly tradition, always done on a hot summer day. As always, stay hydrated, bring some water, and go at your own pace. We have lots of electrolyte popsicles in the freezer for you. For the newbs, enjoy: The Hills Have Eyes: