10.14.2013

INTEGRITY 2.5

Head's Up, CFC crew!!!

There will be NO "emPOWER Hour" and NO Sat morning WOD this week, due to the upcoming Integrity's Revenge Competition!!

We will be doing some of the competition WODs this week to help our athletes prep!! Everyone can get a taste!!

If you are not competing this weekend, we would love to have yall come down and spread some CFC love to the community!! It will be an amazing event!! 600 athletes and tons of wods!! Everything starts Friday night, and will run through Sunday!!

Oh, and the best part...its all going down at the home of the Riverdogs, Joe Riley Stadium!!!

3,2,1...GO!!!
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Warm Up:
150m Run
Bear Crawl/Crab Walk
12 Sit Ups

10 Min Cap:
15-12-9:
Ovh Squats
T2B
with remaining time...
18 Muscle Ups/30 Pull Ups

"Evaluate and eliminate..."

 Post all scores/times/reps/loads/modifcations to comments.

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