Workout of the Day
Event #1 – Ground to Overhead Ladder
*After 2x of Ground to Overhead, try Ground to Shoulder to Overhead 1x
5-10-15-10-5 L-Hold Pull-ups
CFCM/Boystown Service Day–Saturday, August 16 from 8:30am-12:30pm. Hey guys! We have a really great opportunity to help out in our community. “Boystown is a non-profit who’s mission is “saving children, healing families”. One of the ways they fulfill this mission is running family style foster care homes with a married couple and six children. They are opening one of their homes to infants and children ages 0-5 and need our helping getting it ready by moving furniture out and furniture in! It will be a great opportunity to use that functional fitness and help out children in need in our community.”If we could get 20-30 people to show up and help out, it would be an awesome way to get out into the community and actually use this functional fitness of ours! To sign up, please click HERE and add your name to the Google Doc.
Read—The Mindset Behind Missed Lifts, by Bob Takano, from Mentality WOD.
Watch—Dave Castro on the CrossFit Teams Series, from CrossFit.
Eat—Asian Salmon Burger with Homemade Pickled Ginger, from Mark’s Daily Apple.
Clean & Jerk 2×2/35% 2×2/45% 2/55% 2×1/65% 1/75% 5×2/80%
Run 20 min.
C) 2-5 exercise
High Step Up & Slow Down 3x5ea
3-way leg raises 3x20ea
4-way Band Walks 3x20ea
Band Clams 3×20
Band Bridge 3×20