Saturday Bring a Friend Day is ON!
9am is a free Bring a Friend WOD.
10am is Team CFO time, this site baby!
Melinda doing pullups with the band…you won’t see it in person because she doesn’t need it anymore:) Great Job Melinda!!!
Workout of the Day
Kettlebell Swings, viagra 100mg Squats and Double Unders
10am Team CFO trainng
Snatch, 65% of 1RM
5 sets of 2, rest 60 seconds after each set. These are NOT touch and go. Ensure proper set up on each rep.
Load heavy, close to, over even over, 1RM
20 Ring Dips