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)
Back Squats
10 reps @ 55%
5 reps @ 65%
5 reps @ 75%
5+ reps @ 85%
*Based on 90% of 1RM from 7/25
*Last set shoot for more than 5 reps, but do not go to failure or compromise form
Workout of the Day
14 min AMRAP
14/ 11 Calorie Row
7 Strict HSPU (4 Strict HSPUs or 7 Strict Barbell Press from rig AHAP)
14 Double DB Box Step-ups @ 35/ 25 (25/15) w/ 20” box
*Handstand Scaling Options: keep in mind that today we want to focus
on the Strict Pressing Movement, NO KIPPING ALLOWED.
*Target number of Rounds: 5+ Rounds (2-2:30 min per round)
*Row: Effort should be around 70-75%
*Strict HSPU: Choose strict if you can consistently perform 5+ reps
*Double Dumbbell Box Step-ups: Try to complete reps unbroken.
“Don’t put a limit on anything. The more you dream, the further you get.”
-Michael Phelps
