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-Next Tuesday Sept 1st CFNH will be closed during all PM classes in order to attend CrossFit Night and perform a Demo WOD at the Fisher Cats game. More details to come but plan to join us we want to bring a large crowd!
-Our August Bring-A-Friend/Free Intro Class will take place this Saturday August 29th at 10:30am. Open gym will take place 9-10:30am.
-Our September on-ramp will begin Thursday September 3rd at 6:00pm

Warm-up Drills
I. Run 200m
II. 3 rounds of
10 x Partner Medicine Ball Sit-ups
10 x Partner Wallball Toss (Over Rig)
5R/5L x Partner Lateral Toss (15ft)
III. Mobility

Impact/Focus: Shoulder Taps 10-20-30-40+
-Handstand Review
-Weight transfers
-Shoulder taps (same hand/same shoulder, alt. hand must touch shoulder each rep)
-Handstand Walks x Distance

Notes: Athletes should focus on getting more comfortable in handstands. This will prepare athletes for free standing handstands, handstand push-ups and handstand walks. The last set is to try and do as many as possible before coming down (Hint: the faster you go the more you’ll get).

Post results to comments.

“El Duche”
For time
Run 600m
5 Rounds of
4 x Deadlift (275/185lbs)
20 x Wallball (20/14lbs)
Run 600m

Note: 200m Run route plus the 400m Run route will be used for the 600m distance requirements of the wod. Get some, freaks.

Post scores to comments.

Skill Development
I. Catch up on previous assignments.
II. Mobility
III. Goat slayings.

Samy Daghir

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