Tuesday

Anna in today's 7am Class

WOD:
A. Deadlift mechanics/setup/touch and go.
B. For time:
21 Deadlifts (155/225#, same # used for Diane), 400m. Run
15 Deadlifts, 400m. Run
9 Deadlifts, 400m. Run

To see Diane results click here

Monday

Arm squatsWOD:
Handstand pushup skill work
A. http://gymnasticswod.com/content/kipping-handstand-push-progression-pt1
B. http://gymnasticswod.com/content/kipping-handstand-push-progression-pt2
C. Tabata Handstand pushups. 20 on x 10 off x 8 rounds.
*score H/L and total reps.

Saturday and Sunday

Sat. June 27.
8a-10a: Open Gym.
10a-11a: Olympic Lifting: Clean and Jerk.
1030a: FREE CF Kids!
11a: FREE community workout!

Sun. June 28. Possible Open Gym- TBA (facebook)
Recovery Day
A. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C. Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Friday

Gym motivation and inspiration quote #gospelWOD:
A. Snatch skill work.
B. 1-3 Snatch from knee: EMOM x 15
*add weight ~EOM.
As weight progresses, decrease reps. Build to a mod-heavy snatch for the day.

Thursday

Raphael working on handstand pushups in the 4:15pm class.

Raphael working on handstand pushups in the 4:15pm class.

WOD:
For time:
100m. Run, 10 Handstand pushup
100m. Run, 9 HSPU
100m. Run, 8 HSPU…
continuing through until 1 HSPU.
*utilize skill work from last week and scale accordingly with piked HSPU/box/wall- no more than 2 abmats.

Wednesday

Jeigh working on wallball in the today's WOD.

Jeigh working on wallball in today’s WOD.

WOD:
AMRAP 15 min:
50 double-unders
25 Toes-Bar
50 Wallball (14# 9′, 20# 10′)

*scale the DU to 1/2 if you struggle with DU, otherwise do 3x SU (150)

Tuesday

Seann working on the clean and jerk in the 4:15pm class.

Seann working on the clean and jerk in the 4:15pm class.

WOD:
A. Clean and jerk skill work
B. 3 Rounds for time:
7 Chest-bar pullups (use enough assistance to touch clavicle to the bar)
7 Clean and Jerks (145/205#) ~75% of last weeks 1rm clean and jerk.
*can be a power clean + push jerk as well.
** click here to see last weeks results

Monday

Congratulations to Team HCF on a 3rd place finish this past weekend at the Strength in Our Streets Competition!

Congratulations to Team HCF on a 3rd place finish this past weekend at the Strength in Our Streets Competition!

WOD:
3-6x 400m. Repeats.
1 min rest between efforts.
*continue until time falls off by more than 5 sec.
**If you rowed for the 5k test, then row this instead of run. Can’t remember? click here

Saturday and Sunday

Sat. June 20.
8a-10a Open Gym with Andrea
All Day: Strength in Our Streets.
https://www.crowdrise.com/strengthinourstreets2015

Sun. June 21.
Happy Fathers Day!Fathers Day
Recovery Day

A. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C. Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.