08/04/2017 Mark Your Calendars for Johnny 232 Scholarship WOD

MARK YOUR CALENDARS!!  The Johnny 232 Workout is coming to CFS on Saturday, August 26th 10a-5p!!  Proceeds will benefit the Captain John T. Berger Scholarship Fund. Join us in honoring another one of our very own local heroes, and brother to CFS members Jeff Berger and Stacy Berger.  Preregistration will be required.  Registration forms and the full workout can be found at the front of the gym.  The workout can be done team style or individually and anyone can participate!  Cost will be $40 per athlete and includes the official “Hammer Down” event T-shirt!  There will be food, raffle prizes, music, kids’ activities and an awesome workout.  Workout includes running, rowing, double unders, thrusters, pull-ups, wallballs and burpees.

SWOD:

Bench Press

3-3-2-2-1-1

work to a heavy single!

WOD:

3 RFT

20 deadlifts (185/135#)

15 med ball sit-ups (20/14#)

20 Sledgehammer strikes (10 each arm)

15 cal assault bike

 

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