In Blog, Workout of the Day

Tuesday October 31st

Reminder…keep bags off of the gym floor. Bring locks for lockers if you need to keep things locked up.

Friendsgiving Saturday the 18th at 6pm. Br8ng some food and your family to eat with your fitness family.

We gave the Anne Arundel county SPCA $900 & about 300 pounds of food over the weekend. Great job CCF!!!

Pre strength

3×5 Dead Lift (might be sore from yesterday’s WOD… try to match last week’s numbers)

4×10 Bent over Row

3×10 arch ups

3×10 hollow rocks

3×10 toes to sky


Time Cap 22 minutes

10-9-8-7-6-5-4-3-2-1 Power Clean & Jerk

1-2-3-4-5-6-7-8-9-10 Burpee over Bar

Clean and jerk should be heavier but not to the point where you are failing your lifts by round 4 or 5. Beat the time cap!





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