Workout of the Day
4x 4-minute rounds of:
15x wall ball shots 20/14lbs
30x medicine ball cleans 20/14lbs
Row for max kcals
Rest 3 minutes between rounds.
Record kcals rowed each round as score
https://youtu.be/IPhiWw6I6CY
Information
Weightlifting will be on tonight at 19.30
Girls WOD will be on this Saturday
Flexibility is on this Sunday at 10am – Khi has some of the best movement patterns in the gym for the 9 foundational movements – learn from the master.
Standby for some big changes at CFG. Arch 1 will see some extensive refurbishment to improve our facility and to create a more progressive training environment.