This is our new bank, deposit for a brand new floor and then ring the bell. You've been asking and offering so now is the time. You will see the bucket under the white board by the stairs. I'd like to get the funds all set up by this weekend (as much as possible). The bucket will stay there until the end of the month in case some people forget.
Bring a Friend Weekend
$5 buy in for the flooring for all non CFNA members. All classes (not O-lift) are open to bring a friend.
Bring a Friend Weekend
$5 buy in for the flooring for all non CFNA members. All classes (not O-lift) are open to bring a friend.
Warm up:
20 ground touch and jump
20 lunges
20 cal row
20 sit ups
20 calf jumps
1:00/1:00 wall couch
1:00/1:00 calf stretch
20 high kicks
20 reverse over the gate
Skill: 7 min
work on squat
(mobility if needed to squat correctly)
Skill: 7 min
rowing (pace, and sprint)
(mobility if needed to row correctly)
WOD-
2 x 500 m row
2 x 250 m row
2 x 100 m row