07.10.2017

Posted in

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.

Katelyn

5 thoughts on “07.10.2017”

  1. “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

    Reply

Leave a Comment

Archive