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August 8 2016


August 8 2016

rick CFS golf outing 2015

August 8 2016

There are still spots available for tee-times for the CFS 3rd Annual Golf Outing this upcoming Saturday, August 13, around 1PM at Royal Crest Golf Club in Columbia Station. Sign-ups can be found in the gym near the Results board. Cost is only $20 and includes a cart and 9 holes. More info can be found on the Facebook Event Page.

A) Power Clean:
6×3 at 60% 1RM
*Use your best full Squat Clean as the base 1RM*
B) Push Press: 
4×8 at 60% 1RM
C) Pull-up Hold:
4x 10 secs
*Hold for 10 Seconds at the top, with chin over the bar.*

Complete as many rounds as possible in 12 mins of:
12 Toes-to-bars/ FRX: Hanging Knee Raises
12 Deadlifts, CRX: 155/105 lbs, FRX: 95/65 lbs
12 Lunges
*Lunges are 1 rep per leg, 12 total, no weight.*

This WOD is designed to hit your posterior chain, core, and hip flexors in full force. Choose a proper deadlift weight that you can hold onto without having to drop more than once during a set. Aim for 4 rounds!