Tuesday August 27th, 2013
Endurance: Endurance will meet Tuesday at the Belmont Waterfront location at 7:00 p.m. Workout will be scaled for anyone new to endurance.
NOTE: Please check Facebook or the CFD website for any weather related updates. We will try to post cancellations by 4:00p.m.Questions? Text Coach Mark at 708-267-8234.
7pm Mobility Class: (Lakeview facility) Focus on upper and middle back.
A. Take 20 minutes-
Build up to 70% of your 1RM BackSquat
Perform 5 Sets of 7 @ 70%
B. Hero WOD-
20 minute Amrap
2 Muscle Ups or 4 Pullups
4 Handstand pushups or 8 Pushpress 115/75lbs
8 KB Swings 70/55lbs
C. Bonus Round-Optional
Tabata: 20 on/10 off, 8 rounds alternating
Right leg in front Jumping Lunges
Left leg in front Jumping Lunges
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.