Friday, August 9, 2013

BOWLING TONIGHT at 8PM!! AMF Star Lanes on S. Pleasantburg. Please RSVP on the whiteboard , comment on the bowling facebook pic, or call the front desk if you’re coming so we know how many to expect. Everyone is invited!

Warm Up

Arm/Leg Swings x 10

200m Run

2 x 10

Push ups

Air Squats


Back Squat

1X10@60%, 1X8@70%, 1X8@75%, 1X8@80% – rest 2 min between sets


3RFT of:

6 Front Squats 155/100

18 V-Ups, scale to Abmat SU

36 Split Jumps

15 Min Cap

Weekend Reading from the CF Journal

What is Fitness? Who is Fit?

The Lunatic Farmer

Just Squat