Thursday, July 4, 2019

Happy Independence Day, CFJ! We will be offering an 8am and 10am class this morning- all other classes are canceled.  Friday, July 5th, will have a limited class schedule as follows:  6:00am, 9:30am and 12:00pm.  All other classes on Friday are canceled.

“4 FREEDOM” by DB
For Time:

4rds:
-2 MUs (bar/ring) MRX Burp C2B
-4 HSPU or 4 S2O RX+ Strict MRX 2/4″ Rise 
-8 KBS 55/35# RX+ 70/55# MRX 45/25# 
-400m Run 4 Freedom (after 4rds)
4rds:
-12 Deadlifts 135/95 RX+155/105lbs MRX 115/75
-9 Hang Power Cleans  
-6 Push Jerks
-400m Run 4 Freedom (after 4rds)4rds:
-5 Pull-Ups RX+ Strict or C2B
-10 Push-Ups
-15 Air Squats RX+ Prisoner Air Squats 
-400m Run 4 Freedom (after 4rds)
4rds:
-5 Snatch 135/95 RX+155/105 MRX 115/75 
-20 WallBalls 20/14lbs 10/9′ MRX 20/10 9′ 
-400m Run 4 Freedom (after 4rds)