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10805653_907693658096_4750814432730354653_nANNOUNCEMENT: The In-house competition is this Saturday at 9:00am. Athletes should plan to arrive for a briefing at 8:30am. We’ll be announcing the workouts and heats on Wednesday. There will be no open gym on Saturday.

Saturday June 27th: CFNH In-House Competition
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Hip Opener
III. Mobility

Impact/Focus #1: Power Clean
Warm up as needed (3 sets x 3 reps) before working up to a heavy 1-rep Power Clean.

Power Clean 1-1-1-1-1

Post loads to comments.

Impact/Focus: Bench Press
Warm up as needed (3 sets x 5 reps each) before completing the workload below.

Bench Press 5-5-5-5-5

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5-10:00 Metabolic Conditioning

Skill Development (Optional)
Complete for quality
4 x :20 L-Sit Hold (Rings, Paralettes, or Matadors)

Samy Daghir

3 thoughts on “06.24.2015”

  1. Power Clean : 155 (165# F)
    Bench Press 5s : 145#
    Mini Everglades : 16:03
    Even did the L-sit holds on the Rings.


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