FRIDAY

Bench Press 

You have 5 attempts for a 1RM

Wherever you end up on your last complete lift use 50% of that weight and do:

3 sets max reps 

3 Rounds: 

200m

20 Pull Ups

10 Box Jumps Overs 24in (for all)

10 Front Squats 155/105

one of our CF Kids showing that working out can be FUN :) 

** PLEASE REMEMBER that Sunday we will be CLOSED due to the jump rope seminar going on. We have the pros coming in from Jump'n'Rope to teach you guys some magic!
There are still a few slots left if you want to sign up:
https://www.regonline.com/Register/Checkin.aspx?EventID=1554303