PRESS & SPRINT

Work Out of the Day

SKILL/SWOD

Strict Press x5
70% of 1RM
Alt 3-5 Ring muscle up (or progressions) – this can be kipping

METCON

10x 100m sprints (running)
90″ rest
20′ cap
Score=slowest 100m

SKILL/STRENGTH
Deadlift:
3 reps @ 70%
1 rep @ 75%
3 reps @ 70%
1 rep @ 80%
3 reps @ 70%
1 rep @ 85%

Midline:
3 Giant Sets:
6 glute ham raises
9 strict T2B
15 weighted hip extensions
21 weighted ab mat sit ups
Rest 1:30 between sets

METCON

Conditioning
“Hangnail”
AMRAP 15:
30 DB hang clean and jerks (50/35/20)
25/18 calorie bike
20 bar facing burpees
15 deadlifts (245/165/105)

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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