Rod and Dr Jo nail the “core to extremity” principle during some DBs snatches
Workout of the day: 10 minutes of Ring skill development (Skin the cats and muscle ups) -then- AMRAP 12 6 C2B Pull-up 9 Up Down Box Jump Overs (24/20”) 30 Double Unders Post total completed rounds + reps and any scaling
Welcome to the all out sprint for the week!! Work up to a DB loading that is heavy for you and then methodically chip away at the set of 21. Try to unbroken, but under control, not rushing. Transition quickly and again, be controlled on the set of 21 burpees. When you get to the round of 15, turn on the jets because it’s already nearly halfway over! This should be uncomfortable from the get go, but it’ll be over quickly! Go heavy, move efficiently, and have fun.
Bryce rows with power while Brendan drives his DB overhead
21-15-9 reps for time: Alt DB Snatch (70/50#) Burpee Post finish time and any scaling
Congrats to our interns, Lacey and Paula, on graduating from Pepperdine University with degrees and Sports Medicine! We are proud of you and thankful to have you at The Hut! Now, get in to celebrate with this 3 rounder 😉
Congrats!
Mobility at The Hut at 6pm! There is NO ZOOM tonight
3 rounds for time: 600m Run 30 Front Rack Rev Step lunge (30/20kg) 15 Handstand Pushups Post finish time and any scaling
CFM says goodbye to Mr. Biggz with sad hearts and many fond memories. He was a regular part of the group classes for over 10 years. He was CF instagram famous and was always the inspiration for much needed “rest days” as Jo would call them. Your CFM family loves you, Dr Jo.
“Angie” For time complete: 100 pull-ups 100 push ups 100 sit-ups 100 squats
Lynne-Style Five rounds not for time of: Max Unbroken Bench Press (bodyweight) Max Box Jump in 1 minute (30/24″) Rest as needed between movements Post total number of reps completed and any scaling