Member Info:

New Class Schedule:

 5am Wod=mon,tues,wed,thurs, &Fri

6am Wod=mon,wed,fri     6am Endurance tues & thurs

4pm Wod= wed     5pm Wod = mon,tues,thurs     Sat Wod 8am

Goals: If you are not on the goal board please let me know so I can take you picture. I also need you to write down 3-4 measurable goals that you will obtain by the end of the year. Example getting in shape is not a goal, what is a goal is something that we can all measure 5k run, max box jump, double unders , a number of reps of any exercise is a goal!

Ragnar: We are still looking for one more runner for our Ragnar team!

Beyond The Whiteboard: If you are in regular class you should be logging your workouts on BTWB. If you are not on there please let me know, and I will assist you through the navigation process. You can also log in from our websites home page by clicking the icon.

Google Plus: We are asking our members to write a positive review about CF2S…this will help our gym with our google placements:) Thanks!  Click Here

 

 Strength

Box Squats 10×3 at 80%

 Wod

2 Rounds For Total Reps:

  • 1 Minute: DB Push Press (max reps) (25/15#)
  • 1 Minute: Rest
  • 1 Minute: Ring Rows (max reps)
  • 1 Minute: Rest
  • 1 Minute: Row (max calories)
  • 1 Minute: Rest
  • 1 Minute: Burpees (max reps)

*Rest 1 Minute Between Rounds