19904881_10100223223904926_5024524347442415870_nANNOUNCEMENTS: – Our July On-Ramp begins Tuesday July 11th @ 6pm. Tell your friends! – From your Coaches and Charity: Thank you to our CFNH community for supporting Charity as she achieved her financial goals fundraising for veterans well before the event deadline on July 16. Check out the details HERE. Get some! Warm-up Drills I. Run 400m II. 2-3 rounds of :15 x Ring Support 7 x Push-ups (CFGS) 10 x Air-Squats (Wall Therapy) III. Mobility Impact/Focus: Pause Back Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat. Back Squat 5-5-5-5 (33×2 Tempo) Notes: Tempo Explanation HERE Post loads to comments. "Gull Wing" Complete 3 rounds for time of Run 400m 15 x DB Thrusters (50/35) 15 x Ring Dips Post times to comments.
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5 Responses to 07.10.2017

  1. Pistol Pete says:

    Who has the heavy end?

  2. Pistol Pete says:

    “Gull Wing” (appropriate name as it is singular, and that’s how I currently operate)
    Modified for One Wing.
    Run/30# Thrusters Rt. Arm/32 kg KB Suitcase lift Rt. Arm

  3. Daniel says:

    Pause Back Squat: 185#.

    “Gull Wing”: 14:37 (I think) Rx.

  4. Katelyn says:

    Pause Back Squat: 110

    Gull Wing: 28:20 (20# DB’s and strict-ish dips)

  5. Abby says:

    Pause Back Squat: 175# x5

    “Gull Wing”: 27:56 (Red Band Dips)

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