Warm-Up
Coach’s choice

WOD prep
Prep the bench press 

WOD
Part 1 —  Bench press 8 x 8. 
30 hollow rocks after even rounds.
30 situps after odd rounds.

Part 2 — DB bent over rows 8 x 8 per hand (heavy AF).
5 tire flips every other set. (AHAP)

*Or perform a WOD you missed this week.

Post WOD:
Banded pec stretch.  2 minutes per side

Endurance & Stamina:
Row 5k

CFS Brief:
Labor Day schedule 8:00am & 9:30 classes.  No kids & Teens

Friday, September 7th: Free Class Friday

CFS Barbell club starting Saturday September 8th 10:30am. Details coming soon.

• In-house Throwdown Saturday, 11/3/18
• Registration opens at 7:30am.  Athlete’s meeting at 8:00am.  First heat goes off at 8:30am.
• Teams of 2 either male/male or female/female with RX and Scaled Divisions
• Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
• Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly. 

Click here to register for this event

Click here to volunteer for this event