CF Football Total

1rm (Power) clean
1rm Back squat
1rm Bench
1rm Deadlift

Good luck in Co. gals!

Another 20 min'er

21Jul10

Power cleans 1RM

"Cindy"
AMRAP in 20 min of:
5 Pull ups
10 Push ups
15 Squats

Hellyer with no Hellyer

Wishing Good luck to Helldog this weekend at the Games!!!

Hellyer warm up led by Val (Yes, I participated)

15 minutes of pull up work.

20 min AMRAP

(as many rounds as possible)

400m run

10 burpees

10 box jumps (big)

10 kettlebell swings (heavy)

Back at it

500m row x2

"Diane"
21-15-9
Deadlifts
Handstand pushups

40m band-resisted run x2