UPCOMING EVENTS:
–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. 7:00 Coaches Choice
II. Mobility
Impact/Focus #1: Bench Press
Warm up as needed (3 sets x 5 reps recommended) before completing the following workload.
Bench Press 3-3-3-3-3
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Impact/Focus #2: Pause Front Squats
Warm up as needed before competing the following workload. Increase weight with each set.
Front Squat 3-3-3-3-3 (23X1 Tempo)
Notes: Tempo Explanation HERE
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WOD
5-10:00 Metabolic Conditioning
“Bench Press” : 150 x 3
“Front Squat 23X1” : 155 x 3
“Rowing Intervals” : 6: 43
Birthday Burpees – yeah those too. Happy Birthday Kerri !