Due to the Warrior Throwdown we will be CANCELING the 5:30pm class on FRIDAY and Saturdays 9am class.  Sorry for the inconvenience, You are welcome to any other class time during the day Friday.  Saturday come up to the Rec Center and cheer on your fellow CFCody members.

1.  Clean and Jerk EMOMx9 Min 1-2-3 at 85% Min 4-5-6 at 90% Min 7-8-9 at 95% 2.  Front Squat  4x4 across 3. 3 RFT: 50 Cal Row or sprint to Mailbox 15 HSPU 50 Double Unders *Masters Event #3 Warrior Throwdown

Only 2 days till we Throwdown! We know the anticipation of what the workouts will be is killing you. Well, here are a few movement hints: Wall ball Hand-release push ups Ring Pull ups body squats Kettle bell swings Push Press Tire flips Running box Jumps double unders or single jump rope and of course BURPEES In order to keep things moving in a timely manner please be on time. We will brief the Wod @ 9am sharp with the Wod starting @ 9:30am. if you need time to warm up be there before 9 please. We are planning to be completely done by 11am.

The weather might be rainy so plan accordingly - we will be going outside!

Check the website and our Facebook page for movement standards and workout HINTS today or tomorrow. We are still in need of Volunteers for Saturday if anyone is interested please let Mindy know ASAP.

See you Saturday!