CF 51 Patches now available for $10 each at the front desk! Great for your backpack or weighted vest!
Lift Off
// Sat. May 11 from 8:00am – 10:00am
//$30 per person (includes t-shirt)
// T-shirt Deadline is Sunday, April 28th
//Registration link is LIVE! Click here to register!
Kids Camp
// Camp 1: May 28- May 31st
// Camp 2: June 17- 20th
// 9:30am- 11:30am
// Ages 6- 13 years old
// Click here to register for Camp 1
// Click here to register for Camp 2
Burpees for a Cause
//Sat. May 4 from 9:00 – 10:00am
// This year we are supporting one of our member’s families battle with cancer
// For every $1 donated, 1 burpee will be given to a coach of your choice
// Please donate directly to her GoFundMe page
Saturday Bootcamp// 8:00- 9:00am
(NO Saturday Open Gym this week due to Festivus)
Strength
Every 2 min for 10 min
5 Back Squats
*Add 5# total to weight used on 4/8
*If this is your first week use 75% of heavy single from 3/28
or 90% of 1RM
Workout of the Day
For Time (22 min cap)
800m Run
30 Toes-to-Bar (Knee Raises)
6 Rope Climbs (Sit-to-Stand Rope Climbs/ 2x Strict Pull-ups)
400m Run
20 Toes-to-Bar
5 Rope Climbs
200m Run
10 Toes-to-Bar
4 Rope Climbs
*Run: Moderate pace on the run, especially 400m & 200m to shake out your forearms.
*Toes-to-Bar: Break up into repeatable, manageable sets to save your grip for rope climbs
*Rope Climbs: Take a breather in between climbs as needed due to high grip volume in the wod
“You get what you work for, not what you wish for.”
-Unknown
