Warm-up:

3 min Jump Rope

Lunge Complex

10 Wall Squat

10 Wall Angel

10 Leg Swing

10 Arm Circle

10 Waiters Bow

10 Pass Through w/ pvc

10 OHS

15 Back Extension

Strength:

EMOM 12 Min

2 Box Squat 10% more than last week and 3 RDL 155/105

WOD:

10 min AMRAP

15 KBS 24/16kg

200m Run

The 1 Year Party was a lot of fun. Thank you to everyone that made it out, and thank you all for our gift. We will get some great new additions to the equipment with it.

Featured Athlete this month Dan Wright

We are going to feature an athlete each month that are local business owners. Dan is the owner of New-Leaf Construction, and he is one of our most improved athletes. He was also one of our first members here at CFW, and he has helped us build most of the things in the Box. If you or anyone you know is looking for some work around your house, or if you are building a new home please consider Dan for the job.