Workout of the Day
Power Clean w/ pause in catch 3×5/95-115lb & 65-85lb
In 10min EMOM
Power Clean -RFH- 1-1-1-1-1-1-1-1-1-1
4 rounds for time of:
Run 400 meters
21 Walking Lunges
15 Pull-ups w/vest or weighted, or strict or banded strict
If you have a 20-lb. weight vest or body armor, wear it.
CFCM Beach Day!–This Sunday, September 13th at 1pm or anytime after, we are heading down to the beach for some good ol’ fashioned hang out time. We’ll have a fire pit at Huntington Beach off of PCH and Brookhurst. Bring any food you want to cook over the pit as well as snacks and drinks. Also, if you have your own Spikeball net… bring it!
Strict false grip Pull Ups 5×3
Strict Dip 5×1-5
5x HS complex: 3 free-standing kipping HSPU’s+12ft HS walk+3 free-standing kipping HSPU’s.
4×5 Weighted bar MU’s.
5×4 Weighted strict MU’s.
5×10 MB GHD sit ups.
Tabata: hollow rocks+ring HS (alternate 4 each)