Its August everybody.
This month we are starting a brand new cycle as well as starting CF516 BINGO.
If you haven’t grabbed your sheet yet, please do at the front desk.
Committed Club Champs:
Congratulations to both Cat and Tim for being this months CF516 Committed Club Champions!
Monday:
Conditioning:
“The Jackal”
2 Rounds for time:
1000/850m row
50 Thrusters (45/35)
30 Pull ups
Tuesday:
Build:
20-15-10
DB floor press
Banded tricep extension
Conditioning:
4 Rounds: (2 min rest btw rounds)
15/10 Calories
10 Power cleans (115/80)
10 Burpees
Wednesday:
Build:
Front squat:
Build to a heavy 5 rep
Conditioning:
For times:
600/400m run
rest 2 min
50/40 Calories
rest 2 min
50/40 Calories (Different machine)
rest 3 min
600/400m run
Thursday:
Build:
Bench press:
Build to a heavy 5 rep
Conditioning:
5 Rounds for time:
30 Jumping lunges
20 Sit ups
10 S2OH (135/95) *1 sec pause
Friday:
Conditioning:
For time:
15-12-9
Power clean (115/75)
Burpee
rest 7 minutes and repeat.