IMG_3563Fit/Strong/Comp

Back Squat- work up to a 1 rep heavy.

#TeamThursday

In teams of 3-4 complete the following:

AMRAP 7 of Wallballs
50 reps at 14/10#
50 reps at 20/14#
Row for max calories in the remainder of the time.

3 min Rest

AMRAP 7 of Front Rack Lunges
50 reps at 115/75#
50 reps at 135/95#
Row for max calories in the remainder of the time.

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[boxboard id=753]

[boxboard id=754]

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Save the Dates

Trifecta will be Saturday, October 10th from 6-9:30am WOD, tacos & yoga.

Bring a Friend Week will be Oct 12-17th– bring a friend with you to CFW all week long!

Community WOD will be Saturday, October 17th at 8:30am.