Coach Paul insisted that all Surmounties be included in the photo of him with his 1st place finish award!

Coach Paul insisted that all Surmounties be included in the photo of him with his 1st place finish award!

WOD for Sunday, May 19

WODs at 9:45 & 11 am

Thanks to all of you who represented CFS as competitors at yesterday’s Spartan Challenge! I am very proud of each and every one of you! We’re planning on competing again next year. Training starts… now!

Strength
Press
Establish 1RM

Warm up, and when the weight starts to feel heavy begin to complete singles. Again, don’t ever merely match your previous PR. As this is the press, even a 2-pound PR can be quite an achievement.

Unlike many other lifts, it won’t take very much time for all of you to establish your 1RM.

Conditioning
5 RFT
Run 200m
14 dumbbell or kettle bell bent-over rows
7 twisting burpees