Workout of the Day (WOD)

Tuesday 6/10/14

Reminder!!!! The CFIB WOD in the park & BBQ is this Saturday held at Lawton Elementary School/Park right next to the baseball field.  We are going to start an hour later on Saturday by running WODs at 10am and 11am, then we will stay to hang out, have a drink, play some games and have a good time.  Let's hope for a sunny Seattle day.

Next:  We have run out of hangers which means it's time to clear out our left behind clothing items. Take a look to see if anything is yours. Anything left behind will be donated to the Union Gospel Mission Friday June 13th. THIS INCLUDES WATERBOTTLES! So check out the water bottle grave yard on top of the cubbies by the front door.

Last, Congratulations to David A.  he hit his goal to run a 10k in under 55 minutes.  Dave's final time was 54:08, GREAT WORK!!!! 

Dave post race with his number one fan :-)

Dave post race with his number one fan :-)

keep sharing the following link on your FaceBook accounts, twitter, email, whatever.  The donation deadline is coming up soon and we want to do as much as possible to meet their goal.

Please follow and share with all your friends the Wounded Falcon Project FaceBook page at:  FaceBook Link

or go to the donation website so you can give.  We have a goal of $5,000 but let's beat that because the more we raise the more we can help the victims of this tragic event.  The donation page is listed on the FaceBook page or you can go to:  Direct Link

CFE:  7x800m Run/Row 1:1 work rest ration.  Yes we are increasing the 800s as we get closer to races.

Strength:  Deadlift
First work set 3 Reps @ 62% your 1RM
Second work set 3 Reps @ 72% your 1RM
Third work set max reps @ 82% your 1RM

WOD:
21-15-9
HSPU
Chest to Bar Pull-Ups
*40 Double Unders after each round

or

Strength 2:
Snatch Balance (work your speed under the bar)
1x1x1x1x1x1x1