Order form for our shirt and hoodie order. Drop in the mail with check or money order. Add $5.00 dollars to orders for shipping. Orders MUST be received by 4 April, 2014. Mail to:
CFR
61 John Street
Westminster, MD 21157
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1 clean + 2 front squats with pause
6 sets
Then
7 min AMRAP of:
3 KB swings
6 broad jumps
6 kb swings
6 broad jumps
9 kb swings
6 broad jumps
12 kb swings
6 broad jumps…..
Advanced
Recover row
3k row at 5k pace
Mobility work (spend time on shoulder girdle)
BP 3×5
1x drop set @ 80%
Then
6 min AMRAP
250m row
8 push presses 135/95
Rest 2 min
6 min AMRAP
5 pullups
10 ball slams
15 situps
Advanced
5 rounds
15 box jumps
12 chest to bar pullups
9 burpees
6 HSPU
Bs 3×5
China 3x failure
Then
18 min AMRAP with a partner
1000m row
100 double unders
75 ball slams
50 box jumps
Hand stand skill work
Press 3×5
Dips 3x failure
Then
50 double unders
18 pullups
18 plyo pushups
50 double unders
15 pullups
15 plyo pushups
50 double unders
12 pullups
12 plyo pushups
Sorry for the premature call on hours today. We attempted to open up at 5am but it is apparent the city of Westminster and our property management was woefully unequipped to handle that much snow. The streets and lots are not clear in and around the gym.
It would be best if we stay off the side streets to allow them to do their jobs a little easier without cars parked all over.
We will attempt normal evening hours. Thanks.