This Sunday there is a competition on Treasure Island all day.  Casey, Joanie and Amanda are all competing.  Their heats are 11/1/3 for Casey and 12/2/4 for the ladies.  Please come out to see them kick arse!

Friday’s WOD:

Strength/Skill:

Y’s on The Rings/Push Ups: alternate these movements 5 rounds of 5-10reps

Conditioning:

AMRAP 14min

Farmer’s Carry  To Second Fence (you choose the weight)

21 KB Swings  (53lbs/35lbs)

12 Toes 2 Bar

 

Categories: CFSL BLOG

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