Tuesday September 25, 2018

Written by admin

Don't forget - tomorrow is Brian's Farewell WOD @ 10a. Join us in the evening at Rojo's in St. Clair Shores for dinner & then the Beach Grill for some booty-shakin'!!

*CFT Standard Group Warm-up*

Skill: Double-Under Practice In 7 minutes try to accomplish the following 5-10-15-20-25-30-35-30-25-20-15-10-5 You must break between each set. You can only move on to the next number once you have accomplished the entire set w/out pausing.


7 Muscle-ups
21 Burpees
5 rounds for time
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.


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