July 1, 2016

Happy CFVB Anniversary! 

Congratulations and thank you…

Three Years
Mikaela Bagby
Dana Pratt

Two Years 
Greta Carter
Sarah Starr

One Year
Kyle Suga

Mikaela

Workout of the Day
:05
2 sets of 20 alternating foot psoas march

:15
Every 3 minutes for 15 minutes:
5 front squats (cleaned from the floor)
-65-70% heaviest clean

:30
3 sets of:
5 strict pull ups with 3 second eccentric + 3 kipping chest to bar pull ups

:40
3 sets of:
50 ft yoke walk
8 each arm bent over dumbbell rows

:50
2 sets of:
1:00 each leg pigeon stretch

1:00 each leg couch stretch

Post your scores to the Whiteboard.