THURSDAY WOD

The 4th CF SAV Second Harvest Food Drive begins next Monday Sept 9th in preparation for the Lurong Paleo Challenge.

Clear out your dirty pantries for a good cause  -drop the goodies off at the gym front desk.

To date, we've raised over 300lbs of food for 2nd Harvest of Coastal Georgia.  LET'S KEEP IT UP!!!

The Lurong Challenge registration link is just over to the left of this post, DO IT.  For bleeps sake, it's good for your body, good for your PRs, and may win this gym a nice chunk of prizes (as long as we exceed 20 registered participants).  If you missed the info session, the nifty info-document Noelle made is available at the front desk.  If you have questions, email us.

PREWOD
3x Max effort l-sit on rings (keep it tight, no sloppy l-sits)
3x Max effort ring dip (do negatives if you can't do them without a band. (Link HERE for video)
3x Max effort diamond push up

Watch Scott Fitness Herman's pearly whites as he demos diamond push ups (which probably ought to be called triangle push ups, but anyway).



WOD

20-15-10-5-4-3-2-1

Toes to bar (sub is atomic sit up with your medball.  Video HERE)

Ball Shot (20/14) (Use the metal beam, not the wall if you want to get REALLY good at ball shots and REALLY frustrated at ball shots.)

-Milla

Now you know the WOD
- CLICK HERE to sign up for your class.