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
Strength
(12 min)
Build to a Heavy Back Squat
*Record your lift on BTWB.
We will be using this number for the next 8 weeks
Workout of the Day
CF 51 Benchmark WOD
For Time – 9 min Target
(12 min cap)
“Jackie”
1000m Row
50 Thrusters @ 45/ 35
30 Pull-ups (Ring Rows)
*Row at a 75-80% pace that will allow you to immediately move to
the barbell and get to work.
*Thrusters should be knocked out in BIG sets. Maintain a
steady pace & catch your breath at the top of each rep.
Shoot for sets like 35/15 or 25/15/10 or 16/14/12/8.
*Pull-ups should be done in big sets as well.
*Empty the tank here. Pull- up sets: 15/10/5 or 8/8/7/7
“Learn to love the journey, because fitness is not a destination.”
-Kenneth H. Cooper
