Saturday, August 4, 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

In teams of two, complete the following:

10 rounds of:
Against a three minute clock:
300m Run Buy in
Then, with remaining time, AMRAP:
12 Alternating Dumbbell Snatches (50 / 35)
15 Box Jumps (24 / 20)
18 Thrusters (45 / 35)

Against a 3 minute clock, Partner A will run 300m and then complete as many rounds as possible of the snatches, box jumps, and thrusters. Once that 3 minutes is up, Partner B will run 300m and pick up where Partner A left off. 

-These are meant to be sprints. Push the pace for the entire three minutes every round.
-If the run is taking more than 1:30 to complete, shorten the distance.

Score is total rounds and reps.

OR, working solo:
3 min on, 3 min off for 10 minutes

EMOM for 9 minutes:
Min 1: V-ups
Min 2: Push-ups
Min 3: Jumping Lunges

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