Thank you Veterans!
Thanks to all the CFMers who serve/have served in the military. We thank you for our freedom & your service!
Saturday I competed at the USAPL Georgia & Southern States Powerlifting meet. Thanks to all who came to cheer me on. I set a new state record in back squat (check it out here) and won the gold medal in the 148# weight class, and my team won gold as well!
6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Lis
4p: Open Gym- Lis
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie
Workout of the Day
A. Back squat 5×5 work ups
B. Every min on the min for 10:
3 power cleans 135/95
5 kb swings 70/53
And coming tomorrow…
Complete 5 rounds (use same DB/KB entire workout):
11 One Arm KB/DB Snatch
12 One Arm DB Thrusters
11 Weighted pull ups (w DB/KB… Or scale to strict pull ups/use a band)