August 19, 2016

CFVB End-of-Year Party

I can’t believe it’s already time to start

thinking about our annual end-of-year party…but he we are! Please mark your calendars for December 10. We will hold the event at Orchid Island Brewery at 6 PM.


Workout of the Day
Warm up
2 sets of 10 goblet squats @ a tempo (3-second down 3-second up)
1:00 frog stretch

5×3 Back squats
3 seconds down, 3 seconds pause at bottom, 3 seconds up
* barefoot

2 sets of:
8 each arm dumbbell rows
5 each arm dumbbell strict press

3 sets of:
150m slam ball/sandbag carry (heavy)
100m sled push 90/50
rest as needed

Post your scores to the Whiteboard.


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