Saturday 10/21/2017 BREAST CANCER WOD

TODAY IS THE DAY! We will have six different heats for six different WODs to support the ongoing battle for research, diagnosis, and treatment of breast cancer. Come join our community as we throw some weight around to kick C.A.N.C.E.R.'s ass!

The following workouts will be completed. Please arrive early as quick transitions will be required. There is no limit on how many heats you can complete!

Cindy            (9:00 AM)

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
 

Angie            (9:30AM)

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
 

Nancy           (10:00 AM)

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
 

Chelsea         (10:30 AM)

EMOM X 30
5 pull-ups
10 push-ups
15 air squats
 

Elizabeth       (11:00 AM)

21-15-9 reps of:
Clean 135 pounds
Ring dips
 

Rowing Hope(11:30 AM)

3 Rounds, For Total Reps in 20 minutes
1 Minute Burpees
1 Minute Power Snatch (75/55 lbs)
1 Minute Box Jump (24/20 in)
1 Minute Thruster (75/55 lbs)
1 Minute Chest-to-Bar Pull-Ups
1 Minute Max Cal Row
1 Minute Rest

Suggested donation is $10 OR a purchase of our limited edition CFKB pink tees.