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// Focus: Jerk// 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!
NO Sat. bootcamp// Poker Run @ 8am!
Saturday Open Gym // 9:00-11:00am
Strength
(14 min)
Deadlift
10 reps @ 55%
5 reps @ 65%
5 reps @ 75%
5+ reps @ 85%
*Based of 90% of 1RM from 7/23
*On your last set, shoot for more than 5 reps, but do
not go to failure or compromise form
Workout of the Day
For Time- 10 min Target
(14 min cap)
18-15-12-9-6-3
Hang Power Snatch @ 95/65 (75/45)
*200m Run after Each Round
*Hang Power Snatch: Weight should be light enough (-50%) to cycle for all reps in 1-2 sets.
*Run: Aim to keep a moderate pace at the start and try to increase after the 3rd-4th run. The goal should be around 60 seconds for each run.
“Allow yourself the opportunity to get uncomfortable.”
-Alex Toussaint
