In Blog, Workout of the Day

EVENTS: (working on Events tab on website!)
– Memorial Day Murph, Monday 26 at 10:30am,cookout post wod + drinks
– Movie Night March 30th @ 630pm (post 5:30)
– CCF Highland Games June 28th. Basically in-house competition filled with events based off the Highland Games with a CrossFit WOD at end. CrossFit WOD will be team based but everything else individual. All individual scores will go toward your “crew”. This will crown the “fittest “Crew” at CCF! The “Crews” are what you normal train with, and listed here: 6am, mid morning (9/1030), Afternoon (4:30/5:30p), Evening (6:30/7:30p), RuckFit, Weightlifting. More details coming soon for this but plan to have off that Saturday and be here 🙂

A. Split Jerk 3 AHAP
B. Close Grip Bench Press 3×5

A. Split Jerk 20 reps; rest 30 seconds between reps @65% of arm
B. Powell Raises 3 x 8-10 @3131
C. Shoulder therapy

[wod date=”2014-5-13″ sections=”all” leaderboard_length=”3″ ]

BASIC: Work up from last numbers
COMPETITOR: Load down, work form this week, therapy
WOD: These should be burner rounds, scale down as needed. Go 85% effort so your not completely gone the last 3 minutes

Great article for all the new rush of members (and current) at CCF!

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