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
9am
Kettlebell Swings, # 100mg Squats and Double Unders
10am Team CFO trainng
Strengh
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.
Snatch Pulls
3×3
Load heavy, close to, over even over, 1RM
Metcon
3 RFT
20 Ring Dips
50 Doubleunders