3ffb327dc618539d7ea3fd77d6fc4eba

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 two more runners 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

Hi Hang Squat Clean

3 x 3 @ no more than 80% of 3RM

Wod

For time:
Row 1000m
30 Hang Power Cleans(95/65#)
50 Wall Balls(20/14#)