Workout of the Day
3 rounds for time of:
10 One-legged Squats, alternating
15 Handstand Push-ups
9 Thrusters (135/95lb)
Notes–Today’s Hero workout is in honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died November 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.
Ladies Night–Mark your calendars for Ladies Night August 7th at 7:00 PM. We are teaming up with Belle & Bell to bring you Ladies Night at CFCM! Potluck style, so bring something to share with the group. More details to follow as we get closer to the event.
Read—4 Safe and Effective Ways to Workout With a Cranky Knee, by Kelsey Reed from Breaking Muscle.
Watch—Master the L-Sit for Core Strength and Body Control, from Breaking Muscle.
Eat—Spicy Cod with Peach Nectarine Salsa, from PaleOMG.
Front Squat Supports 3-3-3-3-3
Face in Handstand w/ Forward Roll 3x15sec+1
Finger Pressure + V-Hop Up + Walk 3x 3 + 1 + 10′
5×1-3 Strict MU
5 In ’n’ outs on Parallettes
2min @ 2:00/2:10 500m pace
2min @ 1:50/2:00 500m pace
2min @ 1:45/1:55 500m pace
2min @ 1:40/1:50 500m pace
2min @ 2:20/2:30 500m pace