Foundations Graduates Tami, Michelle, and Lindsey -- 3 very strong athletes!

Foundations Graduates Tami, Michelle, and Lindsey — 3 very strong athletes!

WOD for Friday, May 16

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

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

The CFS teams and individual competitors would appreciate your attendance to show your support! The event begins at 10 am and is held at The Athletic Lab, 1823 NW Maynard Rd, Cary.

As we will be closed on Saturday, we will establish a press 1RM on Sunday.

Due to the overwhelmingly positive response to the Living Social Boot Camp offer, a Wednesday & Friday 6 am session has been added. Contact Coach Paul to reserve your spot.

Strength
Dead-lift
Establish 1RM

Warm up until the weight starts to feel heavy — and then go for it! I expect very high numbers to be posted. Don’t forget to record your PRs on the whiteboard.

Unlike with other lifts, I’m not going to give you the opportunity to “get all up inside yo’ head”. You’ll understand what I mean when you attend a session.

Conditioning
AFAP
101 kettle bell swings
Run 200m each time you set down the kettle bell

Choose a challenging weight. That means that some of you will get to swing the 60# & 70# KBs. You must, however, seek the coach’s permission before doing so. Okay? Yes, I’m talking to you. Okay? Okay.

You may stand with the KB in both hands; however, if and when you place the KB on the flo’ you must immediately run 200m.