Champion!

Workout of the Day
Four sets of:
Shoulder Press x 4-6 reps @ 2011
Rest 90 seconds
Good Mornings x 6-8 reps @ 3011
Rest 90 seconds;
and then,
Complete as many rounds and reps as possible in 4 minutes of:
95/65 lb. Push Press x 10 reps
Pull-ups x 10 reps

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
70/53 Kettlebell Swings x 10 reps
Hand-Release Push-Ups x 10 reps

Cactus CF Fantasy Football Champion! - Aran won the championship of the inaugural Cactus CF Fantasy Football League Season, and his prize is 3 certificates worth 10 burpees each.  What does he do with them?  Basically, at any time, he can present the certificate to any athlete in the gym and they have to stop what they are doing and perform 10burpees.    

It can be the middle of “Fran” or the end of a workout, it can be anytime.  And when you receive the certificate and perform your burpees, you keep the certificate and you can pay it forward at any time around the gym.  Jon suggested this prize, and I’m interested to see how it plays out around the gym!