July 4, 2016

Happy Independence Day Athletes Choice

“BARRAZA” HERO WOD

18min AMRAP

200m Run
9 Deadlifts 275/185lbs
6 Burpee bar Muscle-Ups

OR

“PK” HERO WOD

5 RFT:

10 Back Squats 225/155
10 Deadlifts 275/185
400m Sprint

Rest 2min after each round

OR

“HALL” HERO WOD

5 RFT:

3 Cleans 225/155
200m Sprint
20 KettleBell Snatches (10ea arm) 53/35lbs

Rest 2min after each round

Post WOD of choice and results to responses.

Happy Independence Day, CFJ! We will be offering an 8am and 10am class this morning- all other classes are canceled.

Mark your calendars for this Saturday, July 9th (post-WOD)! Angie and Allan Large have kindly opened their home & pool to us for our annual CFJ community pool party! This is a family-friendly event so please feel free to bring the kiddos. This year, the Large’s will be hooking up some smoked chicken and brisket so all you’ll need to bring is a side and beverage of your choice. We look forward to seeing all of you there!