Workout of the Day (WOD)

Monday 10/23/17

Congratulations to Nicole D., Cindy and Claire on competing in the Cascade Classic this weekend.  Individuals were on Saturday and CFIB had a team compete on Sunday.  More details are to come.

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Strength:
15-20 minutes working on Power Clean (Dial in the footwork)

WOD:
"The Chief"
Max rounds in 3 minutes of:
3 Power Cleans (Mx 115/75, Rx 135/95, FB 185/115+)
6 Push-ups
9 Air Squats
*Rest 1 minute. Repeat for a total of 5 cycles
**When you start a round, pick up where you left over from the last round, so if you finished at 4 push-ups, start at your 5th push-up then do your air squats to complete that round.

If we have an all Ke$sha or Beyonce class then we are definitely having a Pentatonix workout hour and Motown hour..............oh and definitely Steel Panther :)