Call Us: (918) 706-5581

MONDAY – 10.5.2015

4
Oct

MONDAY – 10.5.2015

WARM UP

5 Min AMRAP
5 Barbell Squat Cleans
10 Push Ups
10 Sit Ups

STRENGTH
Squat Clean
20 Min
3 @ 50%
3 @ 60%
3 @ 70%
2 @ 80%

Once you complete the 2 @ 80% go back down.

WOD
4 Rounds
50 Dubz
20 KB Swings 55/70#
1 Rope Climb

L2
35/55#

L3
25/45#
100 Singles
2 Ground to Feet = 1 Rope Climb

CFV, don’t forget to sign up for your fall gear. There are a few samples at the gym for you to get your sizing right. Also, if you don’t have a CFV shirt get your name on the list and snag up that awesome black/charcoal shirt.

We had a great showing this year at Battle at the Ballpark. Our teams worked hard and it showed on the field. Thank you to everyone who rolled out to ONEOK field in support of our teams. It really means a lot to them and to me. There is a reason why the term CFV Family got started, its form all the support you show one another.

If you are serious about competing start following the CFV Manufacturing. We are going have an “In Box” competition in November. This is going to be strictly for fun but also for some bragging rights too 😉 More information will be coming ASAP. To include date, WODs, and how to get signed up. I encourage all of you to seriously consider doing this. What better way to motivate yourself then by training to compete against your piers.

Next, KO in the OK is right around the corner in January. We want to get serious about this competition and we need your help. If you are thinking about competing please talk to anyone of the coaches and let them know you are interested. We are going to start training hard for this competition. We want to really bring a competitive edge with us this year.

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