Kyle knows all about the tip of the spear!

Great job to everyone that participated in the Fresh meat comp and THANK YOU THANK YOU THANK you to everyone that came out and judged and  cheered!!  You guys are awesome!!!!!

We will be having open gym from 10-2 AND a beginners class at 10:30a.

 

CF Beginner Class
Shoulder to over head work:
Press
Push Press
Jerk

AMRAP in 8 minutes of
5 pull ups
10 kettlebell swings
15 air squats