05/14/12 – Back that squat up

Turn Your Kids Into Paleo Pals – Whole 9

Nutrition Challengeers!  This is what I need from you…

• Your weight (Email me)
• Your benchmark WOD and lift score (Email me)
• Your nutrition score (Email me)
• Your after pictures (Email me or take them at the gym)

CF 908 Night Out – Friday, May 18, 8PM @ the Stagehouse Tavern in Scotch Plains.

Regionals!  Buy your tickets here. The weekend schedule can be found here (Scroll to “Regional Event Details” and expand).   The regionals shirts are ordered and should arrive in the next week or two ($20 per shirt).

CF 908 BBQ – Saturday, June 2 @ Laurie’s house in New Providence.  I’m going to start a sign up sheet for people to volunteer for food/drinks to bring.

 

Schedule –

• Mobility Warm Up / Wall Squats x 10
• Back Squat – 3×3 @ 90% (Go heavy)
• WOD – For Time
  • 21-15-9 reps of
    • Calorie Row
    • KB Swing (70/53)
    • Burpees
• Accessory – Plank – 3 minutes on front
• Stretch