November 9, 2016

8
Nov

November 9, 2016

2016 Hoodie Order 

We are now taking pre-orders for CFVB hoodies. This year, we are going with a medium-weight hoodie. Sizes are unisex, so ladies should order a size down (we have a medium sample at the gym so you can check it out). Available colors are below. Price is $50 each.

You must pre-order by filling out the form at the gym by November 16 (one week from today) 

Here are the colors:

cfvb_sweatshirts

Workout of the Day
:10
8 rounds for time:
300m run
2 ring muscle ups (scale = 6 chest to bar pull-ups)
1 full snatch (scale with power snatch) Rx+ 175/115
*20 minute time cap

:40
Midline:
3 sets of:
:30 Hollow hold
8 each way stir the pot
:30 Hollow hold

:50
Mobility:
1:00 supine passive bar hang
2:00 saddle stretch
mckenzie sddle stretch
2:00 each side pigeon stretch
pigeon-2

Post your scores to the Whiteboard.