WOD for Saturday, September 7

WOD at 10 am ONLY
FREE Community Workout from 11 to 11:45 am

Announcements:

  • Only ONE WOD will be held today at 10 am and will be led by Coach Jeff. Coach Paul will acting as lead judge at the Throwdown in the Triangle. Coach Jeff will also lead the Community WOD from 11 to 11:45.
  • CFS will be CLOSED tomorrow, September 8 so that Coaches Paul and Jeff may act as judges as the Throwdown in the Triangle.
  • Second Saturday Series: “Financial Fitness” offered NEXT Saturday, September 14
    Join member Glenda Jensen as you discusses what you you need to know about planning for retirement and why you’re never too young to start — because it’s not how you start, it’s how you finish.
    Glenda is the President and Founder of Jensen Financial Group, Retirement Specialist, and has a Series 65 Securities License and Life Insurance License
  • Running Clinic Saturday, September 21 from 1 to 3 pm. Reserve your spot!
  • Olympic Weightlifting Seminar Saturday, October 5. Reserve your spot!
Strength/Conditioning
14-min AMRAP
Run 400m carrying a plate in each hand (25/15)
35 double unders (70 single unders)
Then
AFAP
5-10-15-20-25-30-35
Abmat sit-ups holding medicine or slam ball
Wall ball shots with medicine or slam ball
4 pm crew working hard!

4 pm crew working hard!