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Monday May 25th: Memorial Day “Murph” (10 & 11am Heats)
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. Row 750m
II. 2-3 rounds of
:15 Handstand Hold
7 x Push-ups
7 x Hollow Rocks
III. Mobility

Impact/Focus: American KB Swings
5 Rounds of
Every 2:00 Complete 20 x Unbroken American KB Swings

Notes: Increase weight each round as current fitness levels permit.

Post results to comments.

For time
50-40-30-20-10 reps of
Abmat Sit-ups (anchored)

Post scores to comments.

Skill Development
Dedicate 8-10:00 after training today to working with your comrades on foam rolling, lacrosse ball mashing, kb mashing, etc… It always feels better to suffer together rather than alone. We would like each of our athletes to have the goal of working through 1-2 basic mobility drills that address a specific movement issue and/or areas where nagging soreness, tightness may be limiting performance.


Goat work. Slay them.

Samy Daghir

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