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07.07.2017

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FullSizeRender 16ANNOUNCEMENTS:
– Our July On-Ramp begins Tuesday July 11th @ 6pm. Tell your friends!
– From your Coaches and Charity: Thank you to our CFNH community for supporting Charity as she achieved her financial goals fundraising for veterans well before the event deadline on July 16. Check out the details HERE. Get some!

Warm-up Drills
I. Run 200m
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility

Impact/Focus: Deadlift 5RM
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5RM

Notes: Today is a true 5RM test that will be used for our strength cycle moving forward. Compare scores to 05.12.2017.

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“Spidey Jump”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Pull-ups
Burpee Box Jump Overs (24/20)

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Chase

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