Friday 6pm is our last CF Open event, come join us and support everyone competing. The sign up list is on the white board, to compete you must be on the list. We will have Michael and Jahnno DJing for us, thanks a lot guys.
Foam roll: Lats / IT band / Inner quads
Skill: Kipping pull up progression
MetCon WOD: 16 min EMOM
15 KB swings 55/35
8 Pull ups