Flash Back Friday
Oct 20th, 2011. Night 1 in CFF; lots of sanding
November, 2011 – Grand Opening of CFF
Sat, 9a – a Team WOD for the books.
Join us as we celebrate and see off Justin to his new venture with the Boston Carpenters Union. An opportunity of which he has waited for quite a while to be able to pursue. . . has come around. Happy for this goal to come about, his progress and continued pursuit. While he will still be around CFF and joining us for fitness, this will be his last coached class for now. Join us for a fun morning of fitness to celebrate 8 years of great coaching and growth.
A1. Bench Press: 3.2 cluster – :10 count between reps
A2. Barbell Row : 8-10 reps; superset with each set above
B. EMOM x 15
Minute 1: 15/12 cal bike
Minute 2: 12 c2b pull-ups
Minute 3: 9 burpee box jump overs