W.O.D. 9.5.14

Back Squat:

1x10 @60% of your 1RM

1x8 @70% of your 1RM

1x8 @75% of your 1RM

1x8 @80% of your 1RM

 3 Rounds not for time:

15 GHD Sit-ups

15 Hip Extensions

200 Meter Run

Community Notes:
Join us at 5:30PM tonight for a FUN team WOD before our "End of Summer" Party! There may or may not be tug of war and water balloons involved. It's gonna be fun, we promise---an event not to be missed. See you there! Free for Friends and Family.  New members will receive FREE fundamentals and a free week at CFKoP. Remember to bring money for raffles that benefit Steve's Club King of Prussia (our non-profit for at risk youth).

Quote:

"The supreme accomplishment is to blur the line between work and play." 

-Arnold J. Toynbee