06 24 14

CFRTP Summer Nutrition Challenge! (Starts in a week!)  Click the link for details!  Don’t forget to attend seminars this week! WOD 06 24 14 A. EMOM for AMMAP [C14]: 7 Thrusters (75/55) 7 Pullups 7 Burpees *When work is not complete, (-1) from all movements

06 06 14

Open Gym format change   This weekend we will have a few athletes competing at the Capital City Games!   Come out and help cheer them on!  Address is 6808-100 Davis Circle, Raleigh, North Carolina 27613. Saturday: Individual: Carly Sunday: Team:

05 17 14

WOD 05 17 14 A. [25]: 1RM Clean (Adv: C&J) B. “Filthy Fifty” *Scale to “Dirty Thirty” [40] 50 Box jump (24″) 50 Jumping pull-ups 50 KBS (35) 50 Walking Lunge steps 50 K2E 50 PP (45) 50 Back extensions 50