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IMG_1320ANNOUNCEMENT: This Saturday (6/20) there will be no Open Gym hours, we will be traveling to support Chase as he represents CFNH at the AWF Nationals.

Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Row 2:00
II. 2 Rounds of
10 x Ring Rows
10 x Push-ups
5 x Muscle-up Transitions
5 x Muscle-up Negatives
III. Mobility

Impact/Focus: Muscle-up EMOTM
EMOTM athletes will complete one of the following for 10:00
Ascending reps x Muscle-ups (1,2,3…)
Odd Minutes: 5-7 x Pull-ups
Even Minutes: 5-7 x Dips

Post scores to comments.

Complete 10 Rounds for time of
10-9-8-7-6-5-4-3-2-1 x Power Cleans (115/85lbs)
20-18-16-14-12-10-8-6-4-2 x
Weighted GHD/Abmat Sit-ups (20/14lbs)

Notes: Read the above as Round 1 would be 10 x Power Cleans and 20 x Weighted GHD Sit-ups, Round 2 would be 9 x Power Cleans and 18 x Weighted GHD Sit-ups, etc. Movements and weights will be scaled appropriately based on the individual skill level of each athlete.

Post scores to comments.

Skill Development
Mobilize, spend some leisure time in an L-sit position, wound a Goat (critically if possible).

Samy Daghir

3 thoughts on “06.16.2014”

  1. “Muscle-up EMOTM” : Through 5th minute unbroken, then epic fail: did 1’s and 2’s thereafter.
    “Indomisuxrex”: 19:21 w/95# and 14# Med Ball: Round 1 on GHDs until I came to my senses and finished on Abmat schedule.


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