FYI!!! CFW is going to be closed Monday, 01 September so the crew can enjoy the Labor Day weekend also!
Enjoy your long weekend! But don’t get too sloppy on your diet and just lay around all weekend. Get out and enjoy the last weekend of the summer. Don’t worry, we’ll still post a WoD that you can do in the park or in your backyard… something short and sweet, just enough to get you moving. Tuesday… well, that’ll be a whole different thing.
CFW Instructor Dawn working with Mandy during her first intro class. Welcome Mandy to the family.
WoD: 4 rounds for time…
- 10 OHS (115lbs – m / 75lbs -f)
- 3 muscle ups (bar or rings? do whichever you’re not as good at.)
- Run 400 meters
Sub for the MUs… 1 muscle up = 3 pull ups / 3 dips