August 8, 2015 admin


1. 10mins:  Barbell Tech Work

2. AMRAP 25mins:

In teams of 2, you must transfer 8 plates down 100m and then back 100m.  You can only transfer 1 plate at a time and all plates must be at the other end before bringing them all back.  Before transferring a plate DOWN, you must complete 100m Row.  Before transferring a plate BACK, you must complete 8 Burpees.  Take turns transferring plates…

Each Guy has:  2-45’s, 1-35, 1-25
Each Girl has: 1-45, 1-25, 1-15, 1-10


Competitor’s Program

1. EMOM x 10:

Odds: 1 Power Clean + 2 Hang Power Cleans
Evens: 3 Strict DB Press /arm

2. EMOM x 10:

Odds: 2-3 Muscle Ups
Evens: :40 FLR

3. EMOM x 10:

Odds: :15 Airdyne Sprint
Evens: 3 Wall Walks

Congratulations to our Athletes of the Month for July and August…Scott Doyle and Whitni Jones (sorry for being so late!!!)


REMINDER:  Please help CFR celebrate its 4-year anniversary on August 15th – CLICK HERE for more details!!!


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