Friday, 5/22/2015

Monday, May 25 is Memorial Day. There will be NO 6 a.m. classes and NO afternoon classes! We will be doing Memorial Day Murph in honor of Lt. Michael Murphy. We’ll kick off WODs at 9 a.m., 10 a.m., and 11 a.m. Canadian Brian has offered to bring a grill so CFC will provide burgers and hot dogs. Please sign up to bring something and RSVP so we all know how much to bring!

http://www.signupgenius.com/go/10c084aaaaa2da5fc1-memorial

Our WOD on Saturday, May 30 will be the John Champe High School Run for Music – 5k run or 1 mile fun run. We are getting out and supporting our community! Please sign up: https://potomac.enmotive.com/events/register/54e76e00-9fd4-4038-9913-2324c0a86526

Mobility:
Scapulas

WOD:
AMRAP in 10 minuttes:
15 Ground to Overhead (135#/95#)
10 Burpees (over the bar)

Core/Accessory:
Accumulate 5 minutes of plank

100 band pull-aparts

Post your results to the comment section.

Advertisements

  One thought on “Friday, 5/22/2015

  1. May 22, 2015 at 7:35 am

    3+1 65#

    Did the one from a couple weeks ago
    21-15-9 3/4 BW front squats & pull-ups
    8:17 Rx’d (75#)

    Like

  2. jenniferlourdes
    May 22, 2015 at 11:12 am

    Sooooo tired today and moving very slowly. I am still in need of caffeine.

    WOD: 2+24
    70# clean & jerks

    Core/Accessory:
    3 minutes of plank

    Like

  3. May 22, 2015 at 11:26 am

    3+6 rx’d

    Like

  4. May 22, 2015 at 7:53 pm

    2+8 – 95# OH

    Like

  5. cathybeloncik
    May 22, 2015 at 8:30 pm

    WOD: 2 + 5 @ 65#

    Planks done

    Like

  6. denisdeza
    May 27, 2015 at 9:41 am

    WOD: 2+4 #95
    No core today

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s