We will be hosting the CFSD Rowing and Jump Rope Clinic on September 18 from 10:30AM-2PM. $60 for 3.5 hours of coaching and a jump rope you can take home with you. 20% discount for current CFSD members!
Sign up here!
Press 5, 5, 5 (compare to your at-tempo press numbers from August 25)
Do a 50m sidewalk sprint every minute on the minute for 10 minutes
Walk back to the start and rest with whatever remains of the minute
Finish with 10 minutes of muscle Up skillwork
Many of you know that Melissa has worked long and hard over the past couple of years to get her Muscle Up. Well, at last weekend's Kid's Cert, she got them. Multiples... Here's the video.
Melissa Getting Her First Muscle-Up's EVER!!!