Friday 082616

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! 

Benchmark Friday

1 Rep Max

#567 - "Metal Head"
For Time
1000 M Row
50 Wall Balls (20/14)
30 Burpee Box Jump Overs (24"/20")
10 Clean and Jerks (165/110)

Compare to 112514

After Party
1) holds top of the ring dip
2) does 10-15 AbMat Sit Ups

Open Gym Accessory
Power Snatch
6 x 2 - Across