REMINDER: Friday’s mid morning class is NOT Open Gym is runs from 9-10am. Thanks
STRENGTH CLASS 4pm
HARVEY UPDATE (as of Wednesday):It has been a very good day. Harvey had his dressings removed and it appears all his wounds are 2nd degree. His swelling has gone down and all is looking well. He is even smiling, laughing, and playing. Thank you again for all your texts, calls, messages, and prayers. We are having a hard time replying to them all, but please know they mean so much to us and we appreciate them more than you could know! -Becky FB post
For those of you who want to bring Paleo/Healthy meals, snack or treats please have them at CF22 by 5pm on Friday. Jason is very excited and grateful!!
THIS IS THE BEST:
10 Ring Rows
20 Banded Good Mornings
10 Squat Clean & Jerk (empty bar)
Squat Clean & Jerk Prep
(work up to WOD weight)
HAPPY VALENTINES DAY CLASS THROWDOWN!!
In Valentine teams of 2 perform Open WOD 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean 165/110
REST 3 MIN
Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of “rest.” During the first rest period, perform max pull-ups; the second rest period, max burpees; and the third rest period, max GHD sit-ups (hand to floor).
Score will be all reps added to calories for each row
*While one partner rows the other will perform max rep movement