Thursday, 7/6/2017

CFC will be closed on Saturday, July 15 in order to host the USAW Level 1 Certification course. No experience necessary – sign up on the USAW website. You must first join USAW and become a member before you sign up:


2 Rounds:
1 minute at each station
15 second transition
Row for calories
Push Press from rack (45#/33#/15#)
Walking Lunge steps
Dumb Bell Thrusters

3×8 Hip Extensions

3×10 Piked Leg Lifts

Post your results to the comment section.


  One thought on “Thursday, 7/6/2017

  1. Mark DePasquale
    July 6, 2017 at 6:57 pm

    75 + 75 + 65 = 215 (3 rounds)🏆

    15 lb db thrusters


  2. July 7, 2017 at 6:50 am

    211 in 3 rounds, 25# DBs for thrusters & lunges. Did core.


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