Tuesday, 30 December, 2014

Welcome to new member Hector D. He is fired up and strong and we are happy to welcome him to the CFA family.

Workout of the Day:

MWOD:

Barbell Quad Smash (2 Min Each, Pg 326)

Banded Super Frog (2 Min Each, Pg 341)

WOD:

Complete 100 Wall Ball for time

If you take a break perform 1 Chest to bar Pull Up, and then an additional pull up for each break that you take.

Accessories:

Row 2k