Squat Snatch – Touch & Go

Rest 5 minutes, then

50 Back squat (M: 135 lbs, W: 95 lbs)
40 Hang power clean
30 Shoulder to overhead

CF Lite:

AMRAP in 20 minutes of:
50 Air squats
25 Dumbbell push-press (M: 35 lbs, W: 25 lbs)
400 Meter run

Adrien Tapia sets the World Record for the fastest Jackie time of 5:10.  Check out his rowing technique in this short recap of his WOD.

Row Challenge Update
Last Week’s 30K Team WOD winners:
Amy K & Kristen B — 30,000
JP & Edgar Castillo — 30,103
Richard Dunham & Kevin Rytter — 30,100
Pam & Matt — 55,606
Daniela Acosta & Kady Jones — 33,573

Congrats to all of you who rowed over 30K this past week as a team.  You each will receive our new ‘Monthly Challenge’ shirt that is in the process of being printed! Remember, you can only win one time, however, you all deserve to be recognized for your hard work. Stop by the front desk and give them your preferred size.
First CF Lite Class tonight at 6:00 pm


We are happy to announce the kids room is OPEN for business. Supervision will be offered Monday through Friday at the following times:

8:30 am 
4:00 pm
5:00 pm
6:00 pm

While we furnish and staff the kids room we will be offering the use of it at NO charge. Please take advantage of this opportunity to try it out and see what you think.