Strength/Skill: Banded Deadlifts, 5 x 2 @ 65% (weight on bar, not including band tension), EMOM

  • Perform 2 Deadlifts every minute for 5 rounds
  • Load the bar up to 65% of your one rep max weight, the addition of a band will increase the load at the top of the lift
  • Really focus on squeezing those shoulder blades back and keeping good posture at the top of the lift

WOD: 10 RFT

  • 7 T2B
  • 5 HSPUs
  • 3 DLs (275/185)
    • 18 min cap

The News:

I need some help this weekend crew members. On Friday, from 11am until we are done, I am moving all the mats out of the first two units to clean. I need as much help as possible moving them outside or stacking them up inside if it rains. It is sooooooo much easier with more hands on deck. On Saturday, from 8am until we are done, I will need help getting the mats back in order. PLEASE let me know if you can help out. Remember, the box is shut down AFTER the 9:30am class on friday until Monday 5:30am class. ALL weekend is dedicated to getting this box cleaned and rearranged.
THE BOX WILL BE CLOSED FROM FRIDAY, JULY 7TH 11AM UNTIL MONDAY 5:30AM CLASS.
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July 22, 2017 – Rafting Trip
Aug 12, 2017 – CFS Beach Day

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