Those attending our Guys Night Out this Friday, couple updates: 

1. Our MEN WOD will be at 5:30pm

2. We are starting the night at 7:30pm at Rosemont Horizon Kings Bowling lanes -
http://kingsbowlamerica.com/rosemont/

3. A mustache or beards are no longer a requirement to attend.....we had some complaints:) 

Please RSVP either via Facebook; email or in the gym so we can make proper reservations!  For those that will be up for it, the night will continue afterwards.

Wednesday Jul-23
FITNESS
4 Sets of:
8 Push-press
Rest 40 seconds
6-8 Pull-ups
Rest 40 seconds
Fitness WOD
Complete 10-9-8-7-6-5-4-3-2-1 Reps of:
Dumbbell Thrusters
Burpees
PERFORMANCE
ME Upper
1 RM Push-Press (with mini-bands)
Performance WOD
Complete 10-9-8-7-6-5-4-3-2-1 Reps of:
Power Clean 135/95lbs
Burpees over the Bar
(COMPARE TO 3/19)

Amazing day today! Vast improvement on back squat form and so many PR's!!!Isn’t it awesome to see the results of the last few weeks of heavy lifting!?!
Loved seeing the focus, the teachable attitude, and the willingness to be pushed! Keep up the good work!

Tuesday Jul-22
Fitness WOD
5 Sets
3 min AMRAP
300m Run
10 Push-ups
Max Wall Balls
Rest 3 min

Performance WOD
5 Sets
3 min AMRAP
300m Row
20 Kettlebell Swings 24/16kg
Max Handstand Push-ups
Rest 3 min

So we don't have all the details (we're man we don't need to be organized!) , but this Friday the man of CF88 will WOD together and then spend time afterwards discussing manly things and doing what man do best.....The WOD will be at 6:30pm followed by an outing - details soon to come. 

Monday Jul-21
FITNESS
3 Sets of:
8 Back Squats
Rest 40 seconds
10-12 Ring Rows
Rest 40 seconds
Fitness WOD
5 Rounds
10 Dumbbell Thrusters
20 Kettle Bell Swings
PERFORMANCE
ME Lower
1 RM Back Squat
Performance WOD
5 Rounds
10 Deadlifts 225/155#
20 Wallballs 20/14#