WOD 5/6/17

PRE CLASS WARM UP

1000m Row, then:

3 Rounds

10 DB Row/side (15/25)
10 Inch Worms

METCON

4 Rounds

50 Air Squats
10 Pull Ups
10 Hang Power Cleans (135/95)

ADVANCED

4 Rounds

50 Air Squats
10 Pull Ups (CTB)
10 Hang Power Cleans (155/105)

POST CLASS

400m Team Farmer Carries

** Grab a partner and a HEAVY set of DB’s or KB’s and go for a 400m walk together. Share the workload! **


Fight 4 Life Fundraiser

Our 2nd Annual Fight 4 Life fundraiser for PTSD treatment for public safety personnel is coming up! This year’s event is scheduled for June 24th at CFC! Last year’s event raised almost $20k to go to the First Responder Support Network (www.FRSN.org) More info on registration and the workout will be coming soon!

In the meantime, we have sent all CFC members an email regarding the event and our request for sponsors. If you didn’t get it, please check your email spam folder. We will be sending out the email a couple more times also. If you have questions, please contact Allison for information about how you can help make a difference in the lives of our public safety professionals!