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

Knee to elbow into a toes to bar....hmmm good idea
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

All the PRs
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
Time to PR!!
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!!!
Monday
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
SaturYAY
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

Lurong Results.
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
Thursday
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

Wednesday
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