February 21 2014

Reminder to bring a koha and dress it up if you wish for our sessions tomorrow! We will be raising funds for Rainbow Youth, a non-profit organization that supports LGBT young people in our community. CFW will match donations. If you cannot come in, just pledge whatever you can. We’ve already raised some $ as a result!

A1. Chin up ladder. Perform 1 rep, rest. Then 2 reps and continue until failure and ladder back down. If you can do more

A2. Take 15 minutes to find max 1rm box jump


300 meter run


3 rounds for time


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