Congratulations to Danny and Diane on the birth of their daughter Mikayla Anne Kwak, born 8/19/19!


Today’s Workout

  • Conditioning – “CF Open 18.3”
    2 Rounds For Time – 14 min. Time Cap

    • 100 Double Unders (sx – 100 Singles or 50 Doubles)
    • 20 Overhead Squats (rx – 115#|80#)
    • 100 Double Unders
    • 12 Ring Muscle Ups (sx – 20 Ring Dips)
    • 100 Double Unders
    • 20 DB Snatches (rx – 50#|35#)
    • 100 Double Unders
    • 12 Bar Muscle Ups (sx – 20 Ring Dips)
  • Accessory
    10-15 min.

    • Hip + Shoulder Lax Ball Mobility