It’s All About The Posterior Chain

Happy Birthday to Justin M!

Work Out of the Day

SKILL/SWOD

Romanian Deadlifts
4×7 building in weight
Alt 8 ring dips

METCON

15′ AMRAP
60 DU
30 WB
15 DL 245/165

RX+

SKILL/STRENGTH

Clean Technique
On the 1:30 x 5 sets
Pausing clean pull
Low-hang squat clean
Front squat

Barbell Cycling

For Time:
10 squat clean (45%)
8 squat clean (55%)
6 squat clean (65%)
4 squat clean (75%)
2 squat clean (85%)

 

Body Armor
3 Giant Sets:
9 suitcase deadlifts (each side)
15 weighted glute bridges
30 banded pull aparts

 

METCON

“IHOP”
AMRAP 15:
60 double unders
30/24 calorie row
5 power cleans
5 hang squat cleans
5 squat cleans
Barbell=165/115

NEWS & UPDATES

UPCOMING &  IMPORTANT DATES AND EVENTS

THE NEXT BRING A FRIEND WOD IS SATURDAY, SEPTEMBER 14th

Saturday, August 24th
8:00am Open Gym, No Yoga (NOGA) & Team WOD
9:15am CF Rebels’ Mock CF Games Fundraiser Event

Saturday, August 31st 
8:00am Open Gym & Yoga
9:00am Coach Tiffany’s Team WOD

Monday, September 2nd 
Only open 1 hour for 8am Team WOD.

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