Night Ripper

CF Advanced WOD

A. Snatch triple - 4-5 sets rest 60-90 sec
B. Clean and Jerk doubles - 4-5 sets
C. 3RM Bear Complex in 12min

CF Foundations WOD 5.21

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Reminder 5pm Class: If you're looking for a little more attention, the 5pm Advanced class is for you! Check it out this week. (Coaching Schedule)

Zach Krych Injury & Comeback

#Science

CF Advanced WOD

A. Deadlift build to a 6RM touch and go in 15min
B. Standing Barbell Press 10 reps 3 sets rest 30 sec
C. 2min max DU
1min Max Wallball 30/20 10'
2min Max DU

CF Foundations WOD 5.20

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Memorial Weekend Schedule:
Friday (24th) - Regular class schedule
Saturday (25th) - NO CLASSES
Monday (27th) - Open Gym 10-1 (Optional: Murph Hero WOD) 

Saturday, June 1st: WOD at Exall Park! We'll be meeting 2 blocks away from CF214 for a fun park workout at 10am followed by some bonding and refreshments. Mark it on your calendars!

Calatrava

CF Advanced WOD:

A. TGU 3 sets of 3 unbroken reps on each arm moderate weight - rest as needed

B. 9-6-3
Deadlift 315/225
Muscle Ups

Flow with the Go

CF Advanced WOD:

A. Alternating reverse barbell lunges 16 reps (8 per leg) 4 sets - start @ 40% 1RM backsquat rest 90-120 sec
B. OTM x 10 sets
2 Power Clean + Push Jerk
8 Heavy Russian KBS 

CF Foundations WOD 5.17

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Yoga Reminder: Sydney's Class is starting its new time tomorrow at noon. (Register here, Seminars tab)

Four Stripes

CF Advanced WOD:

A. HBBS 8-10 reps 3 sets rest 120-150sec
B. Supine Bar Rows AMRAP in 60 sec 4 sets rest 120sec
C. 2RFT:
20 Ball to shoulder 50/30
20 Knees to Elbows
50 Double Unders

CF Foundations WOD 5.16

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Sydney's Yoga Class this Saturday is now at noon!  Please register via the seminars tab on Mindbody (link)

From the New York Times & Michael Pollan: Some of my Best Friends are Germs