June 29, 2016

Reminder: CFVB Annual Girl’s Night

Ladies: make sure to mark your calendars for Friday, August 5. We will be having our annual girl’s night beachside.

Get your wigs ready!

Our last few girl’s nights

Workout of the Day
2 sets of:
10 prone PVC lift offs
10 foam roll wall slides

:05 (heats)
For time:
5 rounds of
20 calorie bike
15 overhead squats Rx 95/65 M55+ 75/55
*16 minute time cap
-Scale overhead squats with front squats

Not for time:
300m slam ball carry 40/20
-hug ball high on chest
-drop as little as possible
-focus on good posture, if folding forward or leaning backwards occurs drop it

accumulate 2:00 passive bar hang

Post your scores to the Whiteboard.


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