We are so thankful that Angela Weir, one of our very own CFF'ers, survived the fall while providing aid to the vehicles involved in the crash on I-70 yesterday morning. Just google "Angela Weir, Frederick, MD, nurse aids crash" to find all of the coverage on this awesome story! Wishing Angela speedy healing so she can get back to wodding!!!

TODAY'S W.O.D:

A. Every minute on the minute, for 8 minutes:
Minute 1 - Strict Toes to Bar x 6 reps @ 3110
(these should be slow and controlled)
Minute 2 - Unbroken Double-unders x 50

B. “Tumilson”
 8 rounds for time of:
200 meter Runs
11 Dumbbell Burpee Deadlifts (60lb DB)
*Compare to 05/29/15
**Thirty-minute time Cap.

C.  Mobility 101 @ 10:00am:
Point of Interest: Biceps/Triceps/Forearms

D. Strength 101 @ 6:00pm:
Box Squats 10 sets of 5 reps. Increase load. Rest as needed between sets.
Box Jumps (30”/24”) or higher, 4 sets of 4 reps. Increasing height each set. Two foot jump from standing. No stepping into the box jump.

Post time/loads to Members Area.

Angela Weir kicking butt in the gym so she can kick butt in life!!! Strong is an understatement.

Angela Weir kicking butt in the gym so she can kick butt in life!!! Strong is an understatement.

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