faith muscle

Hello CF2S athletes, This months challenge is 100,000 meters of rowing accumulated throughout the month. All of our warm ups and cool downs count towards your monthly rowing total. Make sure the dampener is set to 7 or above when rowing.

We are asking all members to log their numbers at the gym! If your numbers are not logged or sent in to me by text or email by Sunday you will not be credited the following week for your work!

Watch Jason Khalipa demonstrate perfect rowing form! Click Here

P.S Don’t forget about March’s challenge which is taking place April 11th at the Downtown Outreach!
If you have not made a profile on Beyond The Whiteboard please do so! This is a free service to our members and very useful if you are looking to improve your fitness:) ..BTWB
Strength
Squat Snatch 3-2-2-1-1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
Wod
Alt EMOM 10 mins:
Power Snatches and Burpees
Every 1 min for 10 mins, alternating between:
6 Power Snatches, 95/65 lbs
Burpee, max reps