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.