WOD 5/9/17

PRE CLASS WARM UP

3 Rounds

200m jog
20 Lunges

OLYMPIC WEIGHTLIFTING

10m EMOM

Hang Clean
Clean + Front Squat + Jerk

METCON

15m AMRAP

20 Cal Row
20 Wallball (20/14)
20 Box Jumps

ADVANCED

15m AMRAP

20 Cal Row
20 Wallball (30/20)
20 Box Jumps

POST CLASS

100 Hip drop/raise side planks
Accumulate 2m quad Stretch/side
Accumulate 1m hip flexor stretch/side


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!


Email

We are in the process of transitioning to our new website over the next couple days. As such, our email may not be working. If you send an email to staff@crossfitcenturion.com, please CC it to crossfitcenturion@gmail.com also. This will ensure we get the email and can respond back to you.

Thank you!