Quick Note about Saturday:

 

You are all invited to come and participate in the team workout. We will make teams when you get here. 

No you do not need to donate. However Steve's Club is a great organization. 

Just come on in like any other Sat and hit up a great workout with great people. 

9:00am at CFSC 10:30am at CFMV

  

  

Proof that Jacob did do his birthday workout. Nice job!

 

Please meet Jakob aka man muscle's. 14 years old and kickin butt at 4:30pm. 

 

 

 

Workout for Tomorrow:

   

In honor of Tatiana's Birthday (7am'r) 

 

Warm up to about 80% 1RM Snatch

 

Perform 1 snatch every minute on the minute at this weight for 15 minutes. 

Immediately after perform max snatches at that weight in 2 minutes. 

  

Alex, Jaime, and I did this today.

  

21-15-9 

DL 315 

Box Jump 30" 

 

Come on in and hit it hard!!!

 

 

Comments

[miles]

CF HQ video -- wallball game http://www.youtube.com/watch?v=ZRy_8skIt1I looks vaguely familiar -- doing it for time is an interesting twist