Call to Arms Day 2 2 Push ups
5-5-5add 2.5 – 5 lbs to last 5 rep set 10-12 reps @ 75% last 5 rep set 4 Rounds 15 Push Press 95/65 10 Ring Dips
L2 65/35, Modified Dips
L3 10 PP, 5 Modified Dips
The Saturday Morning Beatdown will still be served @ 9 am There will not be an Introductory Class @ 11 am CFF Festivities commence @ 1100 hours
Heats for CFF’s Grand Opening WOD (here)
Heats will begin promptly at 11:00 am. Athletes participating in the first heat are expected to be on the floor, warmed up and ready to go at 11. We expect visiting CF’ers to be proficient in the three movements, there will not be a formal instruction period as you would expect in a traditional class. Athletes will warm up in the designated area and are required to know how they will scale (weight, colored band or ring row). Florian’s doors will be open early. If this is your first visit to CFF, please take the time and fill out the waiver form prior to arrival.
There are two public park lots located less than a block from CFF and ample curbside parking. Lot A is to our left on Central St, Lot B is located at the intersection of Cottage St and Broadway. Please do not park in the Superwash Laundromat lot (immediately to our left).
We are asking all attendees to bring a nonperishable food item for the Norwood Food Pantry. It doesn’t need to be Paleo. Crappy food is better than no food.