Hey CF C-ville members! We have an awesome new group on Facebook, so please request to join here: CF C-ville Members Group. We will use this group as a forum and it will allow us to better connect and communicate upcoming events, things going on at the gym, comps, etc.
STRENGTH
Deadlift, 5 sets of 3 reps
Notes: Rest up to 2 minutes between sets and try to work at 80% of a 1RM across all sets (or around 90% of your 3RM)
WOD
Level 1
3 Rounds for Time:
- Push-up x 15
- Box Jump Step Down (18/12) x 15
- Wall Ball (12/6) x 25
Level 2
3 Rounds for Time:
- Handstand Push-up x 10-15
- Box Jump Step Down (24/20) x 20
- Wall Ball (20/14) x 30
Notes: Scale reps on HSPU if necessary so that you can complete it unbroken or in 2-3 sets, or consider subbing standing dumbbell press.
315
12:23 10 hspu to 1 mat