6:30 crew working hard!

6:30 crew working hard!

WOD for Wednesday, July 3

WODs at 6, 8:30, & 11:45 am and 5:15 & 6:30 pm
Boot Camp at 6, 7, & 8:30 am
Foundations, Part 4 from 1 to 2:30 pm

Announcement: Hero WOD(s) held Thursday, July 4 @ 9 & 10:15 am and Boot Camp @ 8 am. WOD(s) to be announced.

Update: The Burkes have graciously offered to host a CFS July 4th Get Together Potluck t0 be held from noon until 3 pm. Grilled chicken and hamburgers provided — you bring everything else! Details and a sign-up sheet are available at the box. Be sure to let us know what you’re bringing! So that we may purchase enough food for everyone, please let Paul and/or Jeff (preferably Jeff because he’s much better at this stuff than I am) know how many are in your party!

As many of you know, Luke truly enjoys being the official CFS Mascot. Like all of us, he does, however, need a rest day — or in his case a rest morning. After doing his business yesterday morning, he quickly ran up the the stairs, jumped into bed, closed his eyes, and went to sleep.

He’s one smart dog.

Zoie got her first kipping pull-up yesterday!

Core to extremities, folks. Core. To. Extremities.

2 wall crawls

50 grasshoppers (per leg)
30 Abmat sit-ups 
4 wall crawls
40 grasshoppers
30 Abmat sit-ups
6 wall crawls
30 grasshoppers
30 Abmat sit-ups
8 wall crawls
20 grasshoppers
30 Abmat sit-ups
10 wall crawls
10 grasshoppers
30 Abmat sit-ups

You may not substitute GHD sit-ups. You may wear Bodyglide. I highly recommend that you do.

Pace yourselves, folks.