March 11th, 2019

Thanks to Joanne Legal for Donating this amazing life saving machine. We are very lucky and grateful to have such amazing people like Joanne in our CFK Community.

Today’s WOD

“6 Sets
3-5 Strict C2B Pull up with 2s Hold
30s Double KB Hold
Rest 90s

Review Bar Muscle Up

12-9-6-3
Bar Muscle Up
Sumo Deadlift High Pull 135/95
Bar Facing Burpee”

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Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman

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