Saturday July 6th 2013

Saturday July 6th 2013



"Hope for Cures" fundraiser starts at 3:00 with our CFK kicking it off. The adults will start immediately after. It's a "donate to play" play format with a $5 minimum and no max. We will run heats every 20:00 until everyone gets through. We will start serving food between 6 and 7. Lot's of cold adult beverages on hand, along with some music, and a great community to share some stories with. Bring the kiddos. FIREWORKS will kickoff at dark. NO REGULAR CLASSES. THIS INCLUDES 7,8,9,10, AND 11.

ALSO ON SITE


Rush Running is giving CFNWA an exclusive on the arrival of the new Nano 3.0's
Mike will be here with the full stock.

WOD

"HOPE FOR CURES"

JULY 6,2013
THREE ROUNDS OF:
BURPEES
POWER SNATCH 75/55
BOX JUMP, 24" BOX
THRUSTER 75/55
CHEST TO BAR PULL-UPS

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for a good score. One point is given for each rep.


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