Just a reminder. Our facility will be closed on Saturday 8.18.12 in Honor of the WOD for TODD event at CFC. We highly encourage all of our athletes to get registered and to participate in this event! All proceeds go directly to the family.

We will be Open on Sunday for Gymnastics at 1pm and Open Gym from 2-3pm.
 

MOB Warmup-8m

Dynamic Warmup-8m

Athletes Choice: 400m Run or 500m Row for Time

WOD: “21”

Hand Release Pushups

Slamballs (20/16)

20 HRPU, 1 SB. 19, 2. 18,3. 17,4….until you have reversed and finish with 1 HRPU and 20SB.

LV1: Row/Knee Pushups/(12/8)

LV2:Knee Pushups/(14/10-12)

LV3:(16/14)

LV4: Rx’d

CF MOM: Row 2m: WOD: “21” Wall Pushups/SB (4)