Monday 082216

Amanda and Leigh grip it and rip it

Amanda and Leigh grip it and rip it

This September is CFCL's 5th Anniversary!
Join us in celebrating the way we have every year with our Members Only Team Throwdown!
Saturday September 10, 8:30-11:30ish
We will make teams, we will all workout and then have a BBQ and party!
EVERYONE should be part of this awesome event. Yes, even if you're new! 

Back Squat
10-8-6-4-2-1-1-1
Work up to a heavy 1 Rep or New Max

#563
4 Rounds for Time
40 Double Unders
15 Ring Dips
20 Front Rack Lunges (115/75)

Open Gym Accessory
Sled Push HEAVY so it's more of a walk then run - 50'
4 sets
Rest 3 Mintues between sets

Weightlifting Schedule
Monday - Back Squat
Wednesday - Clean Complex
Friday - Jerk