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
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.