Workout of the Day (WOD)

Tuesday 7/11/17

Who wants to play some softball?  If you're interested in playing on the CFIB Co-ed softball team there will be sign up in the gym.  This is a co-ed league, games will be on Sundays in Queen Anne starting August 6th with the last game being September 17th.  The cost will be 80 dollars per player for the season.

If you have any questions about the softball team, text me, Ron, at 206-399-5707.

Strength:
800m Suitcase Carry w/KB (55/35)
*Every time you put down kb or switch hands, stop and do 10 Lunges(5 each leg)

WOD:
100 Wall Balls (20/14, 10 ft/9ft)
50 Burpees
50 KB Swings (55/35)
50 Box Jumps/Step Ups (24/20)
*24 Minute Time Cap

People make fun of Buffalo Bills fans but come on, this guy has skills.

Today's Workout



Tomorrow's Workout