Thursday, 5/28/2015

No classes on Saturday, May 30! Our WOD on Saturday is the John Champe HS 5k or 1 Mile Fun Run! CFC is a sponsor for this race, so our logo will be on the back. In addition, we’ll give you a free CFC shirt if you sign up. But sign up today so you can get your new CFC shirt to wear on race day!

https://potomac.enmotive.com/events/register/54e76e00-9fd4-4038-9913-2324c0a86526

run-good-for-you

Mobility:
Hip Flexors

WOD:
5 Rounds:
10 Power Cleans (75% of body weight)
15 Burpee Box Jumps (24″/20″)

Core/Accessory:
Alternating Tabata: Hollow holds, floor supermans

100 Band Pull Aparts

Post your results to the comment section.

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  One thought on “Thursday, 5/28/2015

  1. May 28, 2015 at 7:42 am

    YAY! Karen joined me for the 0500 WOD craziness! Thanks Karen!
    WOD: 16:52 (I think) Rx’d @85% BW @155#

    Like

  2. Karen
    May 28, 2015 at 8:13 am

    We Rock!!

    WOD: 18:55 @ 85lbs which is 55% of my body weight.

    Liked by 1 person

    • cathybeloncik
      May 28, 2015 at 11:08 pm

      Seriously? Haha and you just had a baby!

      Like

  3. Kyle B
    May 28, 2015 at 6:22 pm

    14:37 RX+ 100% Body Weight

    Liked by 2 people

  4. Coach Cat
    May 28, 2015 at 8:12 pm

    15:58 rx’d

    Like

  5. Van
    May 28, 2015 at 9:15 pm

    17:19
    45#
    20″ box

    Like

  6. Valerie
    May 28, 2015 at 9:35 pm

    21:47 Rx

    Like

  7. cathybeloncik
    May 28, 2015 at 10:07 pm

    WOD: 19:54
    PC scaled

    Core done

    Like

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