8/15/14 LAKE WOD September 21st @ 9am!!! (Don and Christina’s Home)

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Congrats to Trainer Seth and Suzanne!!! One more day and these two lovebirds will tie the knot!!!

Congrats to Trainer Seth and Suzanne!!! One more day and these two lovebirds will tie the knot!!!

CFS has a lot of August Birthdays!!!

8/4 – Aubrey

8/8 – Tammy and Shad

8/9 – Joe and TIna

8/11 – Trainer Sarah

8/15 – Melissa R.

8/17 – Cheryl

8/20 – Marissa and Karen

8/25 – Camille

8/26 – Michelle

8/28 – Jason D.

8/29 – Bonnie

HAPPY BIRTHDAY EVERYONE!!! HOPE YOUR DAY WAS AND IS BEAUTIFUL!!!! WE ARE THRILLED TO HAVE YOU AT CFS!!! 

SWOD:

Power Clean

5 x 3 (add 2.5lbs to last workout)

WOD:

5 RFT

15 Deadlifts (115/75)

12 Hang Cleans

9 Front Squats

6 Push Jerk

***Notice how each lift goes into the next….use this to your advantage when deciding a strategy of when to rest and when to keep going

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