Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

Post loads to comments.

Gdog climbs the rope! Legit!

Warm up then do hip mobility work.

50 Double Unders 

21-15-9

Back Squat 135/95

HSPU

50 Double Unders

Pay 5 burpees at the end of the workout for every time you break the double unders.

Is there a new dance I don't know about?

5 min @ 90-95% aer:

5 box jumps – 24/20"

5 toes to bar

5 KBS – 1.5/1 pd

(rest walk 4 min)

5 min @ 90-95% aer:

Row

(rest walk 4 min)

5 min @ 90-95% aer:

Airdyne

(rest walk 4 min)

5 min @ 90-95% aer:

10 Push Press light

Building Run

5 Toe to Bar

(rest walk 4 min)

5 Min:

3 Ring Dips

1 Rope Climb

100 m sprint

Grab a small whiteboard and keep track of your rounds.  You may start at any station.  Use your rest time to clean up your area and get your next station ready.  Post rounds to comments. 

This is how we share a box!

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds to comments.  

Who's ready to slip & slide?  Bring a bathing suit, sunblock & towels!  Maybe a dry set of clothes too.  The cookout starts at 3:00PM at 230 Pine Brook Way, Roswell, GA  30076.  

Team WOD

If you are interested in having a yoga class at CFNF please let us know a good day and time.

10-9-8-7-6-5-4-3-2-1
KB Swings 70/53
Burpees

Post time to comments.

Join us tomorrow from 3 o'clock to ??? for the CFNF annual cookout and Collin Butch's birthday. Greg and Christine Davis have been gracious enough to open their home to us. Bring the kids and any beverage you want. The address is 230 Pine Brook Way, Roswell, 30076.

********Bring swimsuits, sunblock & towels for the Slip n Slide***************