Monday, July 27, 2015

Hope you had fun watching the 2015 CF Games over the weekend, they were incredible! Ben Smith representing the Mid-Atlantic for his first win after 7 years of competing at the Games! Davidsdottir had an impressive win to take down the ladies title!
FYI – 31 Heroes this Saturday, hope you’re ready to bring it!
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We have been building to this 1RM Deadlift – lets hit some PR’s!
Fitness:
Deadlift, find 2RM
Performance:
Deadlift, find 1RM
 
Fitness:
4 rounds:
Row 300m
15 HSPU (women to an ABMAT)
Performance:
4 rounds:
Row 300m
15 deficit HSPU (men to a 45lb deficit and women to a 25lb deficit)
*15 min cap