Patent Leather

CF Advanced WOD

A. OTM Alternating x 5 of each
20 sec AMRAP Deadlift 250/165
20 Sec Ring Pushups

B. With a partner:
AMRAP T2B in 3min
(One partner on the bar at a time, partner must complete 4 burpees before returning to the bar)

CF Foundations WOD 5.13

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Webster Chiropractic to Visit on Monday: Our friends at Webster are coming TODAY Monday evening from 5-7pm for complimentary movement assessments & treatments.  Learn about your movement patterns and get help fixing them!  A signup sheet for 10-minute slots is on the clipboard outside the office.

Photo Courtesy of Adrian Valenzuela

You Pick the Movie

CF Advanced WOD:

"Nancy"
5 RFT
400m Run
15 OHS 95/65

Wicked Games

CF Advanced WOD

A. KB Split Squat 8-10 reps per leg @ 2020 4 sets rest 90-120 - step up loading from last week
B. 4 sets at 95%:
Row 15/12 cals 
7 Burpees
Rest 3:1

CF Foundations WOD 5.10

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Flashback to Opens: Shout out to our very own Kia Wright for awesome-ing our 13.5 footage! (CF214 does 13.5)

Webster Chiropractic to Visit on Monday: Our friends at Webster Chiropractic are coming Monday evening from 5-7pm for complimentary movement assessments & treatments.  Learn about your movement patterns and get help fixing them!  A signup sheet for 10-minute slots is on the clipboard outside the office.  

Pink As Floyd

CF Advanced WOD

A1. Deadlift 5 reps with 2 sec pause below patella 4 sets rest 90 sec
A2. Weighted Bar Dips 8-12 reps 4 sets rest 90-120
B. GHD Situps 30 reps steady and unbroken. 

CF Foundations WOD 5.8

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5 Reasons to Smile About Your Food - Some good news about our food system

Be Careful What You Wish For

CF Advanced WOD

HPSU Skill Dev

+

3 sets @ 80% for reps
60 sec Row (cal)
60 sec Push Press
60 sec Box Jump
60 sec KBHP
60 sec Wallball
Rest 3min

CF Foundations WOD 5.8

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Coach Bri discusses the importance of awareness in her latest blog post

And...Caption Contest.