02/11/2016 Don’t Forget the 2016 OPEN

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Get out of your comfort zone and register for the 2016 CF Games OPEN! We already have some CFS members who have registered to be part of this awesome community of fitness. Register TODAY!!… You can also be part of the action by taking the Online Judges Course. Count reps and judge movement standards for your fellow athletes and be part of the OPEN action! CFS will be performing the OPEN workouts on Fridays.

WOD:

15 Air Squats
7 Hang Squat Snatch (135/95lbs)
3 Strict Pullups
Amrap 10min

The reps are set low for this one so that you can keep the intensity level high for the whole 10min. This is one that on paper,  looks pretty easy but will leave people wishing it was 5 min instead of 10min!

The load for the Snatch should be so that you can do all 7 reps unbroken each round for at least the first 3-4 rounds. After that, this should be the only limiting factor in keeping you moving for the whole 10min.  Top scores should be 8+ rounds.

REMINDER:

There will be a Spaghetti Benefit Dinner for Steve Hankins, husband of CFS member Kristen Hankins, on Saturday February 20th at the Tuolumne Park 10 am-sundown!! $20 Spaghetti Dinner with soup, salad and bread and all proceeds will go towards Steve’s battle against cancer. Steve and Kristen are the owners of Ultimate Tan Company and have lived here in Sonora since 1975. In March of 2015, Steve developed a cancerous tumor in his head and neck. Steve and his family have been doing integrative therapy in Reno which is not covered by his insurance and each visit costs thousands of dollars out of pocket. Please join us for this benefit fundraiser!! For more information, please call Joey Hankins 209-559-1413

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