9.21.23

On a 15:00 clock: 

50 bar-facing burpees 

50 wall-ball shots (14/20 lb) (9/10 ft) 

800-m run 

Max-reps hang squat cleans in the remaining time (125/185 lb)

Coaches Notes: 

Ensure at least 2:00 to complete as many hang squat cleans as possible. Athletes should use a weight that allows them to hang on to the barbell for at least 3 reps unbroken. Complete burpees in 5:00 or less, wall-ball shots in 3:00 or less, and the run in 5:00 or less.

Community Notes:

9 AM Saturday and 9 AM Sunday (cardio) classes will be held at the Lyons Den 555 w. Beidler Rd. KoP, we are hosting a CF Level 1 Seminar. 

(7 am Saturday will be at the box)

Quote: 

“Changing your attitude, your outlook, your mindset, perspective, disposition, or mood—they all mean controlling where you allow your thoughts to linger.” 

 ~ Richelle E. Goodrich