Luke enjoys sleeping in on Saturdays.

Luke enjoys sleeping in Saturday mornings.

WOD for Saturday, June 29

WODs at 8:45 & 10 am
FREE Community WOD from 11 to 11:45 am

Announcement: Hero WOD(s) held Thursday, July 4 @ 9 & 10:15 am. Boot Camp held @ 8 am. WOD to be announced. The Burkes have graciously offered to host a CFS July 4th Get Together Potluck at their home. Grilled chicken and hamburgers provided — you bring everything else! Details and a sign-up sheet are available at the box.

Thank you for your continued patience as we make improvements to CFS!

3R Dead-lift
3 sets of 3 reps @75%, 2 sets of 3 reps @ 85, & 1 set of 3 reps@ 95% of 3RM

12-min AMRAP
2-min rounds for max reps of:

—Dips or muscle ups
—Skin the cats
—GHD or Abmat sit-ups
—GHD or Abmat back extensions

—Russian twists
—DB or KB shoulder press (no pushing or jerking)

—Twisting lunges
Ring rows

Choose 6 of the 8 activities and complete in any order you like. Challenge yourself!