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
8 min EMOM
Odd: Ring Dips/ Support
Even: 5-8 False Grip Ring Rows
Lv1: Ring Support
Lv2: Ring Dips + Support
*Lv1: 10-15 Seconds
*Lv2: 3-5 Reps
Workout of the Day
For Time – 15 min Target
(20 min cap)
10-20-30-40
Box Jump Overs @ 20″
40-30-20-10
Toes-to-Bar (Kipping Knees 2 Chest)
*200m Run after Each Round
*Knees 2 Chest – Working on
finding your rhythm to string together consistent reps
while getting your knees as high as possible.
*Box Jump Overs: Allow for a near non-stop effort. Be very careful at this station and focus on being steady.
*Toes to bar: The goal should be to get at least 10 or more. Either break into quick sets of 5 (minimum) or try to complete a large set and finish off with smaller chunks to chip away.
*Run: Pace should be at moderate-recovery (70%). Stay under 75 seconds
“Don’t stop when you’re tired, stop when you’re done.”
-Unknown
