ANNOUNCEMENTS

4th of July Schedule – We will have only ONE ORGANIZED class on 4th of July.  It will be at 1000.  This class is also OPEN TO EVERYONE.  So feel free to bring a couple of friends with you just like the Saturday Free Class!

CFSD Powerlifting Meet -Register here click on the “Specialty Seminar” Tab.  Also go to the “Programs” link on this website to see the rules and regs.  ALL Experience Levels are encouraged to sign-up.

Westside 4 Athletes Seminar - Great news, we are able to offer the Westside 4 Athletes Seminar @ $350!  $375 for non-members.  This is absolutely a steal in my opinion.  Register here.

RECOMMENDED READING

The Squat – Rippetoe

TODAY’S WODS

Level I

Skill: Double Unders ~10 mins

Back Squat 3×5 (add 5-10#)

Weighted Step-Ups 2×10 (use DB’s and a 20 or 24″ box)

Row 500m: Time Trial (Level II requirement 1:34 Males/1:50 Females)

Level II

Back Squat 5 x 5 @ 80% of your 1RM

“Angie”

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

Finish each movement before moving on to the next.  Scale this WOD as needed!

If you complete it RX be sure to put your time on the Record Boards!!!

Level III

Back Sqt

1×5 @ 70%
1×5 @ 80%
1×2 @ 85%
1×3 @ 90%
1×1 @ 100%

Front Sqt

1×5 @ 65%
1×4 @ 75%
1×4 @ 80%
1×4 @ 85%

Good Mornings 3 x 10

Weighted Step Ups 3 x10

Elizabeth

21-15-9
Cleans 135/95
Ring Dips