WOD 5/12/17

PRE CLASS WARM UP

3 Rounds

200m Row
10 Stiff Leg DL (45/35)
10 Front Squats (45/35)

STRENGTH

Dynamic Deadlift

3 Reps every 30s. for 8 min
– 55% 1 RM

METCON

15m AMRAP

10 DB Thrusters (35/25)
15 Burpees
500m Row

ADVANCED

15m AMRAP

10 DB Thrusters (55/35)
15 Burpees
500m Row

POST CLASS

Coach Led Banded Stretching


Barbell Club

CFC Barbell Club Oly lifting this Saturday at 10 AM! Be there and get snatchy!!


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!