Thursday, August 2, 2018


REMINDER: August 11 is the CFF Annual Canoe Trip! Any and all are invited! If you want more info, go HERE

Parter Comp is coming in hot… August 25!
Sign up to compete HERE
Sign up to judge/ volunteer HERE

Workout of the Day

Clean and Jerk
Every 90 seconds, for 15 minutes (10 sets): 1 squat clean + 1 jerk
Starting light, build to a heavy single
Or stay on the lighter side honing in on technique

Three rounds for time of:
20 Toes to Bar
10 Clean and Jerks (135 / 95)

Rx+ 25 TTB, 185/125
Masters: 95 / 65

40-30-20-10 DB Bent Over Rows*
80-60-40-10 Russian Twists (10 / 5 lb plate)

*Use a bench and split the work between right and left arms. Pick weight.

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