ANNOUNCEMENT
Bring a Friend Day on Saturday, September 7th
Schedule:
8am Community CrossFit
9am Weightlifting
10am PUMP
11am Bring a Friend!
Bring in that buddy who always tells you they want to try CrossFit with you! Show them why you’re so fit . Let us know who you’re bringing by filling out THIS form. See you then!
RUN CLUB:
CFQ Run Club meets tonight at 6:30pm at the southeast part of the Astoria Park track (to the left of the bathrooms if you are looking at them).
STRENGTH:
Power Clean – 15:00 to build to a Heavy Single
CONDITIONING:
——RX——
5 rounds of:
10 Power Cleans @ 70% of todays single
15 Box Jump Overs @ 24/20
20 Push-up
Rest 1:00 between rounds
——FITNESS——
5 rounds of:
15 DB Power Cleans
15 Box Jump Overs
15 DB Push Press
Rest 1:00 between rounds
——NOTE——
-20 Minute Cap
