Wod for 6/30/18 30 MIN AMRAP 50 WALLBALLS 100 DU'S 50FT HANDSTAND WALK 100 DU'S 50 CAL ROW 100 DU'S 50FT HANDSTAND WALK 100 DU'S

Wod 6/29/18 Hatch Week 11, Day 2 7 MIN LADDER BY 1'S DEADLIFT 75/55 HANG SNATCH OVERHEAD SQUAT

WOD for 6/28/18 20 MIN FOR CLEAN BUILDING TO A HEAVY SINGLE 15 MIN AMRAP 3 POWER CLEANS 135/95 6 PUSH UPS 9 KNEE TO ELBOW

Can’t wait to hear/see how the afternoon classes went! Wod for 6/27/18 21-15-9-15-21 RING DIPS BOX JUMPS

Tomorrow we are spending the whole hour working on Hatch Week 11, Day! AKA hitting 103% of your 1 RM (rep max) back squat!! Sleep well and eat your Wheaties!!!

Wod for 6/25/18 12 MIN EMOM ODD MIN 30 SEC HANDSTAND WALK/HOLD OR  PLANK EVEN 30 SEC HOLD IN THE BOTTOM OF A SQUAT 45/35 18 MIN AMRAP 100 BURPEES 50 THRUSTERS 45/35 30 MUSCLE UPS

Partners!! Tag your partners!! Speaking of partners, did you know Femme Royal reg is Open for October’s event in Napa AND the workouts are announced!! Scaled, 50/50 and RX available! WOD for 6/23/18 TEAMS OF 2 (SWITCH ON THE MIN) 30 MIN AMRAP 20 CAL ROW 10 PULL UPS 5 HANDSTAND PUSH UPS

Congrats to our CFS members who participated in the Summer Lurong Challenge. Honorable mention to Josie for 3rd, Coach Hack for 2nd, and Lisa A for 7th!! (These are total competition point scoring). Here are Josie's results... Hatch Week 10, Day 2 4 ROUNDS 10 CALS 6 BURPEES

WOD 6/21/18 TEAMS OF 3 FOR TIME 30 MIN CAP 400M SANDBAG RUN EVERYONE RUNS ONLY 1 SANDBAG 100 DEADLIFTS 155/105 400M SB RUN 80 HANG POWER CLEANS 400M SB RUN 60 FRONT SQUATS 400M SB RUN 40 PUSH JERKS 400M SB RUN 20 CLUSTERS 400M SB RUN

WOD for 6/20/2018 10 MIN EMOM ODD MIN (SHOOT FOR) 3-5 UNBROKEN MU EVEN 30 UNBROKEN DU'S 18 MIN AMRAP 200M RUN 10 OVERHEAD SQUATS 95/65