Upcoming Events at CF EXP:
Saturday Novemeber 15th – November 30th: Canned Food Drive to support Ginny's Food Pantry.
Saturday November 30th: 1/2 Marathon Row to support families in the Philippines affected by the Haiyan Typhoon.
Details: Entry fee= $20/person. Donate online HERE or by cash or check the day of the event.
-Individuals row 13.1 miles starting at 7am (12 spots available)
-Teams of 4 row 13.1 miles starting at 9am (12 team spots available)
Follow the FaceBook Event Page HERE for more details!
Linda tackeling KBS during Thursday's WOD.
WORKOUT Of the DAY:
Strength: Back Squat 220.127.116.11. SS w/Max strict Pull Ups
WOD: [Fine Tuning]
15 Pull Ups
30 Double Unders (60 singles)
x 4 rounds
Go as heavy as possible on the FS/BS where you can get all reps unbroken from one to the next.
Buy-Out: 500m Row/50 KB Russian Twists, 400m/ 40, 300m/30 , 200m/20, 100m/10.
Team Training: SS Back Squat with max sets Ring Muscle-Ups
Post scores and comments below.