Saturday July 1, 2017

Lynsey is adding about 8 lbs to “Sally Up” using the CFD mascot Buddy!
The Holiday schedule for the next week will be as follows: There will be NO Olympic Lifting class, or Open Gym this Saturday and Sunday. Monday will be the regular schedule. Tuesday the 4th of July we will run a Holiday schedule of 8:00am and 10:00am. There will be NO Kids classes next week. The rest of the week will be the regular schedule. Thanks for understanding, and we hope you all have a fun and safe 4th of July!
To honor those who have given their lives for our freedom we will be doing “Hero” WOD’s all week next week! There will be options for scaling so please don’t let a hard looking WOD be an excuse to “Cherry Pick”!
We still have two Bikes available for a steal of $300! Let Mauree or Hillari know if you want one!


In teams of three, alternate rounds to complete 10 rounds each for time of:
3 Front Squats (heavy, around 65 to 75% of 1RM and taken from the floor)
6 Burpees Over the Barbell
12 Kettlebell Swings (heavy)

“Problems are only opportunities in work clothes.”

~Henry J. Kaiser


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