Cookout at CFGB, Friday, May 17th following the 5:30pm class!


Dynamic Effort: Sumo Deadlift 12 sets of 2 reps @ 65% of 1RM on 1:00

Two rounds for time of:

3 Muscle-ups

15 Wall-ball Shots, 20/14 pounds to a 10′ target

21 Toes-to-bar

100′ Farmers Walk, 70/35 pounds per hand

Don’t forget to get your money in for a “Nick shirt” – Monday is the deadline!


Advice From a Tree
  • Stand Tall and Proud
  • Sink Your Roots deeply into the Earth
  • Be Content with your Natural Beauty
  • Go Out on a Limb
  • Drink Plenty of Water
  • Remember your Roots
  • Enjoy the view!

 By Ilan Shamir

Categories: Training

1 Comment

Steve · May 11, 2012 at 12:28 pm

Just teasing, Leslie! It was a good workout… Kathleen can program for us any day; I hope Mike pays her well!

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