0500 and 1140ish at the Fred
If you are a CFL1 and reading this and you are not already partying hard with CF89 we need you. We need a coach for the 1140 class. Please let me know if you are interested.
The rest of yousss. I need donations for the Website! I ain’t got the jack I used to have so please donate today so I am not living in a card board box.
The CrossFit open is almost upon us! The open is an awesome experience! I will not be here for the entire thing unfortunately but that is no reason not to do it! Shine like a blazing star CF89 and sign up for the Open!
You can register here:
It cost $20 and is well worth it.
On to business!
3 rounds for time of:
15 Wall Balls, 20/14 lbs, 10 ft
30 Double Unders
5 rounds for time of:
12 Front Squats, 135/95 lbs
24 Box Jumps, 24/20 in
Alt EMOM 10 min
Shoulder Press 7-7-7-7-7, using heaviest weight per set
Back Squat 7-7-7-7-7, using heaviest weight per set