Tuesday July 25, 2017

1) “Dumpster Fire”


Power Cleans (95/65)

Thrusters (95/65)

*8 min time cap

2) Skill Day Make Up

**Added a few extra days for some of you to catch up on your skill work. If you have finished all 10 days, pick your favorite day and redo it 🙂 We will be starting a new cycle next week!**

Monday July 24, 2017

***Next Sunday 7/30 our very own Tina has offered to host a CF 128 pool party!! All are welcome! Starting around noontime and ending whenever she decides to kick everyone out 😉 BYOB and some sort of pot luck food.***

1) Strict Press:

6×2, increasing weight

2) “Squad 1”

1000m Row, then…

3 Rounds:

15 Push Ups

25 Sit Ups

30 Air Squats

*15 min time cap

Friday July 21, 2017

“Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.”



10 Pull Ups

15 KB Swings (53/35)

20 Box Jumps (24/20)

Wednesday July 19, 2017

***Last day to order any of the new clothes is THURSDAY 7/20!!! Remember this is the last clothing order we will be doing this year, so if you want something get it!***

**Freshly added by demand Snapback/Trucker hats, both flat and curved brim! Get your order in TODAY!**

1) Bench Press:

5×3 lighter weight (50%)

5×2 heavier weight (75%)

2) “Death By Wall Balls”

Add 2 reps every min