May 29

Centurions Don't forget we are taking orders for the Shorts. We need 30 orders, once we get 30 orders we can collect money and place the order. Thank you for your continued support. 
CCF-FH trainers 

Warm Up:
row 500m (write your time down)
10x pull ups
10x ghd
1 rope climb
10x walking lunges with pvc overhead
10x push ups
10x air squats

Camille showing a Good Air squat. she is solid! 

Wod 

10 rft

10x Burpees

25x air squats. 

**air squat**

1. weight in heels
2. good lumbar curve
3. chest up
4. butt travels back and down
5. hip crease is below parallel. 
6. you should be able to wiggle your toes at the bottom.