8/22/2017

8/22/2017

Just reminder that this Saturday we will be gathering at Coach Wendi's farm for a CFOH get together. It'll start at 3PM and end when it does. Bring your family and friends cause its going to be a good time. We will be having a workout that will probably have to do with hay bales and other farm type stuff. Don't worry you'll find out what it is the day of. I would definitely not wear your finest gym clothes as we may get a little dirty. Nice start to the week everyone. I saw lots of PR's today. Keep motivated and stay consistent and the results will continue.

Workout of the Day:

1) Coach led Warm-up

2) For time complete
1 Mile Run
then
4 rounds of
15 Ring Dips
15 calorie row
then
1 Mie Run

3) Mobility/Stretching


Competition Programming:

1) Bench Press
1x7@ 70%, 1x5@ 75%, 3x3@ 80%

2) Accessories
3x10 Skull Crushers
3x7 Close grip bench AHAP

3) 5 Rounds for time of
10 Ring Dips
100m Run
10 Push-ups
50 Double Unders

4a) 4x15 GHD Sit-ups
4b) 4x20 Russian Twists using a KB AHAP

5) Mobility/Stretching

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