Saturday, 09.20.14

Way to go everyone on your KB Cleaning and Swinging today! Just a little something different to mix things up!

Those of you doing the Battling for Bradley 5K at Blair Oaks, wear your Red CFU shirts and meet at the flag pole at 7:45am for a group picture. What a great way to start the day, helping another person because WE GET TO!

Regular class at 9am; Barbell at 10am (no crazy WOD scheduled for this week)

Remember if you can make it Sunday at 1:30, we will be testing the competition workouts (this is for non-competitors and judges).

We could also use more volunteers for the comp, so sign up if you can assist!
Those who have already signed up, you need to put your shirt size on the sheets by the office. Don’t make me guess your size! 😉

“The Chief”
3 min AMRAP
3 Power Cleans (135/95)
6 Push-ups
9 Squats
*rest 1 minute; repeat for 5 sets-Total rounds/reps is score

Bonus Work:
3 sets of 10 Hollow Rocks
3 sets of 10 Reverse Crunches
3 sets of 20 sec handstand holds
Row for Calories

Work Hard, Eat Clean, Be Blessed!



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