Level 1

5-10-15-20-15-10-5 reps of

Calories on Rower

Pull Ups

Med Ball Cleans 20#/14#

Post time.


Level 2

1 Mile Run


Back Squats 135#/95#


1 Mile Run

Post time.


Level 2X

Deadlift 5,5,5,5,5

Push Press 5,5,5,5,5

EMOM for 15 min: 1 Hang Clean

Post loads.


CF Old School

10 rounds

5  Pullups

10 Push Ups

15 Wall Ball 20#/14#

Post time.


The new gym is looking great!  We are looking for volunteers to help move on Thursday at noon.  If anyone has a truck or trailer available to help with the loading of equipment that would be awesome.  Please let us know; any help would be greatly appreciated!