Poker Run
// Sat. Aug. 3rd at 8:00am
// Let’s help Sean & Elizabeth raise funds for their adoption!
// We will complete mini wods at various locations trying to get the best poker hand!
// CF 51 Yeti Cups will be given to the winners!
// Please donate directly to their cash app $babymuz3 or GoFundMePage
//$10 per person and $5 redraw per card
Barbell Club// Aug. 10 from 8:00-9:00am// All are welcome!
Tie Dye Party
// Sat. Aug. 17 after Bootcamp
// Tie Dye the shirt yourself at the box
// Tie Dye supplies will be provided!
//Sign up at the chalkboard
// $25 per shirt
// Deadline to order CF51 Shirts by Aug. 3rd
Midwest Fall Classic 2024
// Sat. Sept. 28th from 8am- 5pm
// Teams of 2
// Registration is LIVE on Competition Corner
// We need volunteers! Click here to help out!
Saturday Bootcamp // 8:00-9:00am
Saturday Open Gym // 9:00-11:00am
Gymnastics Skills
Ring Muscle-up Progressions
5 min EMOM
Lv1: Ring Support
Lv2: Ring Dips + Support
Lv1: 10-15 seconds
Lv2: 3-5 reps
Workout of the Day
For Time (23 min cap)
5 Sets
8 Power Snatch @ 95/65 (75/45)
200m Run
8 Power Snatch
—Rest 1:1—
*Target Time for each Round is 1:30-2:00
*Time Cap per Round is 2:30
*Power snatch must be done touch & go (cannot drop barbell). Must be unbroken.
*Weight should be light 50% or less
*Run: Pace should be moderate @ 80%, but not sprint until the final set. (Goal is under 60 seconds).
*Establish a time in set 1 that can be maintained for each following set.
“Your body can withstand almost anything. It’s your mind you have to convince.”
-Unknown
