Tuesday 090616

Shaking out your arms during wallballs can be an effective way to avoid fatiguing your shoulders. 

Shaking out your arms during wallballs can be an effective way to avoid fatiguing your shoulders. 

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! 

Strength
EMOTM 10
Pick a Pull
- 1-2 Strict Muscle Ups
- 1 Legless Rope Climb
- 1-2 Rope Climb
- 3-5 Ring Pull Ups
- 3-5 Strict Pull Ups
- 3-5 Strict Chest to Bar Pull Ups
- 5 Strict Banded Pull Ups

#578
AMRAP 11
30 Double Unders
10 Overhead Squats (95/65)
10 GHD Sit Ups

Open Gym Accessory
6 Rounds
200 M Run
Rest 1 Minute between sets