NO class today but please come down and cheer on our competitors!
3-6 years old 9am
7-11 years 10am
12-17 years 11:30
FIGHT GONE BAD! Team CCF at 1pm
BBQ and FGB for all non-team members to follow . Bring a dish to share. See you there!
3 rounds for time:
50 Double unders
40 squats
30 sit ups
20 box jumps
10 push ups
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“Kelly”
5 rounds for time:
400 M run
30 Box jumps
30 wall ball
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5,5,5,5,5,1,1,1 Front Squat
increase loads for each set
Mini MetCon:
400 M farmer carry (30#/50#)
10 frog jump penalty
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Happy Birthday Marcus! CCF loves you!
In honor of EVERYONE’s favorite workout buddy, I’ve compiled a new hero WOD (yes he’s fine…but it is his birthday!!!) using his year-end goals, things he’s good at and a couple bad-ass skills that I associate with him.
Happy Happy Birthday Marcus! You make everyone’s day brighter just by being you!
For Time:
5 Handstand push ups
25 GHD Sit ups
5 muscle ups
25 Knees to elbows
5 rope climbs
25 V-ups
5 Handstand push ups
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