CFC & Comp Wod 800m run (shoot for a PR) rest 2 min. then: Every 30 sec for 5 min. (10 reps total) do two reps of the following: Clean 75/135 Every 30 sec for 5 min. (10 reps total) do two reps of the following: no rest Clean and Press 95/155 Every 30 sec for 5 min. (10 reps total) do two reps of the following: no rest Clean and Jerk 115/185

Monday we will be taking on Murph!

It will be OPEN GYM style from

8-10am all regular classes will be canceled.  please do not show up @ 10  allow at least 30 min For the WOD  Lets honor this Hero the way he deserves!