Wednesday – Happy Birthday Lynn Morley!!

DSC_0049 Great job RHS Lacross Team!!


Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups 
25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

An ALT will also be posted.

*********We are closed Memorial Day**************

Run with us at the Celebrate America 5K/10K in Alpharetta and get a free CFNF shirt to run in!  Click here to register.  Today is the last day to register!  

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  1. Campbell says

    17:21 but I can’t say I really did L sits

  2. Campbell says

    What was the ALT WOD?

  3. Sweet picture. Looks like fun.
    Cool WOD. Hate to miss that.
    Tybee Island is great fun.
    I’m registering for the run now.I have not ever run a 5K race. Looks fun.
    See ya’ll Friday.

  4. Happy Birthday, Lynn!
    Registered for the 5K last night. Looking forward to getting my run out of the way early on Monday so I can relax and enjoy the rest of my Memorial Day, since for once I’ll have two days in a row off work!

  5. Thanks Kim and everyone today @1:30. I set a PR on the deadlift today (195) and I did my first set of real box jumps. I own that red box!

  6. That was awesome Jacklyn!

  7. Sounds like we have a good group running on Monday. If you havent signed up yet…. do it now! Today is the last day.

  8. Way to go Jacklyn!

  9. You faced your fears and made me proud!!! Well done!