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11157478_869709243075076_8406985720313761245_oANNOUNCEMENT: Our June on-ramp begins tonight, June 2nd @ 6:00pm.

Sunday June 7th:Three of a Kind Team Event (Nashua,NH 8am)
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. Run 400m
II. 2-3 rounds of
:15 x Ring Support
5 x Ring Rows
10 x Thrusters (45lbs)
III. Mobility

21-15-9 reps for time of
Thruster (95/65lbs)

Post times to comments.

Impact/Focus: Muscle-up
Today’s focus will be on various levels of progression for the muscle-up.

Working towards muscle-up:
I. False Grip Review/Muscle-up Transition x 15 reps
II. Muscle-up Negatives x 3×3 reps
IIIa. Deadhang Pull-ups 5-5-5
IIIb. String Ring Dips 5-5-5

I. Strict Muscle-up 2-2-2-2-2
II. Muscle-up (Competition Grip) 5 sets x 3+ reps each

Post reps completed to comments.

Skill Development
100 x GHD Sit-ups

Partition sets as necessary, scale load and volume to fitness level.

Samy Daghir

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