Workout of the Day
21-15-9 reps for time of:
Squat Clean (135/95lb)
150 wall-ball shots (20/14lb to 10ft)
*Everyone starts “Karen” at same time. Score time or reps.
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.
WOD Gear Team Series–This Saturday! If you are looking for something fun to watch on Saturday, CFCM will have 3 teams competing at this competition in Glendora. It goes all day, so if you can make it for a few hours, I know our teams would love your support! Details HERE.
Team 1: Aaron, Scott, Gillian and Chelsie
Team 2: Serefim, Max N., Tara and Molly
Team 3: Andrew, Alex, Erin and Kristina
Read—On the Shoulders of Giants, by Mike Warkentin from CrossFit. “A look below the top of the podium at the CrossFit Games.”
Watch—100 Years Old, by CrossFit.
Eat—Pan Seared Mahi Mahi Over Sticky Coconut “Rice” with Mango Salsa, from PaleOMG.
Row 20 minutes.
C) 2-5 exercise
Sword Punches (2-second pause) 3×20
4-way Iso Shoulder 3x30sec
mid & high band trap squeezes 3x20ea
Scap Ball OH Bounce 3×20
Supine Straight are IR/ER (with KB) 3x10ea
or SJ or Jobes