Luke says, "Legs, arms, arms, legs!"

Luke says, “Legs, arms, arms, legs!”

WOD for Wednesday, May 15

WODs at 6, 7:15, 8:30 & 11:45 am and 5:15, 6:30, & 7:30
Boot Camp at 8:30 am

CFS will be closed this Saturday, May 18, so that CFS  athletes may participate in the Spartan Challenge to support the Special Olympics.

Coach Jeff’s Birthday WOD and drinks/dinner Thursday night at 6:30!

As many of you who work out in the morning may have noticed, the CFS Boot Camps are very well attended! Thank you for sharing your toys with the newbies. It’s very much appreciated, I assure you.

There’s no need to be nervous today, as I am sure that most if not all of you will achieve a new bench press 1RM!

Bench Press
Establish 1RM

Remember, never merely bench press your previous 1RM. Just like Monday, you will have more than enough time to establish a brand spanking new one repetition maximum. If you’re like Roda, Chris, May, Marianne, Mark, and many others, you’ll even have enough time to establish two, three, four, or even five new one one reps maxes!

1, 2, 3…8, 9, 10 medicine ball clean & 10m shuttle run
Complete 1 medicine ball clean & run 10m while carrying medicine ball. Complete 2 medicine ball cleans and run 2om while carrying medicine ball. Complete 3 medicine ball cleans and run… (You get the picture, right Good. Going on.)

Then, immediately complete as many pushups as possible — with feet on medicine ball.