Their Appointed Duty

WOD

A) Front Squat 3RM
B) AMRAP strict pullups, 3 sets, rest 2min
C) TGU 3 sets, 3 reps per arm for tech

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The coaches of CF214 have been asked to host one of three group workouts at Luke's Locker this Saturday morning.  Reebok will be dropping off one of their big red containers full of equipment and programming a workout rumored to be memorable.  Class times are 9am, 11am, and 2pm.  The CF214 crew will be coaching at 11am however you may attend any of the three times.  For details and to RSVP click HERE.  There will be no regular classes at CF214 on Saturday. 

Arm Me With Harmony

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

**Note: Like all training, it's important to come appropriately hydrated.  Today it's even more important.  Roll into this one with plenty of water and electrolytes in your system**

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Scary

Not so scary - Update on Parking: Thanks everyone for parking in the new lot last week during the free class!  But... we need to ammend the instructions.   Here they are: on Wednesdays, DON'T park in the back lot for the 4pm and 5pm classes.  DO park in the back lot or somewhere else for the 6pm and 7pm (reserve the front spaces for the church).  Thanks!

Twin Sixties

WOD

A) Press 5RM
B) AMRAP Press at 90% of 5RM
C) 5 rounds AQAP:
16 steps OH Walking Lunge 45/25
30 Double unders 

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**Reminder: Olympic Lifting Class starts tonight at 6pm**

Please register for your classes.
Register via MBO Here
or on Facebook Here 
Don't know what you're doing? Clicky  

Giant

WOD

Press 5-5-5
+
15min AMRAP
5 Pullups
7 Pushups
12 Wallball 20/14
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Note: CF214 will be closed Memorial Day in observance of the holiday!  Get your grill on and have a good one!!

mTOR

WOD

A) Snatch Pull 4x3
B1) GHD Situps 12-15 reps 3 sets
B2) Parner GH Raises 10-12 reps 3 sets