July 1, 2019 WEEK 7 DAY 1HATCH WOD: 8 MIN AMRAP 2 POWER CLEANS 135/95 4 Front Squats 6 Toes 2 Bar

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall. WOD for 6/29/19 "**NUTTS*

WOD for 6/28/19 Hatch week 6, day 2 Then... 8 MIN AMRAP 5 PUSH PRESS 75/55 10 hang clean 20 DU's

Res in peace Meaty! We will forever be grateful for your visits at CFS. Our thoughts and prayers are with Lisa & Joe. WOD for 6/27/19 Pre workout - max strict pull ups Post workout - max butterfly/kip 12 RDS OF TABATA - ALT SIT UPS PLANKS FLUTTER KICKS TEAMS OF 2 18 MIN AMRAP, 1 WORKING AT A TIME: 20 WALL BALLS 10 BURPEES 10 DEADLIFTS 225/155 20 PUSH UPS

WOD for 6-26-19 15 MIN FOR COMPLEX SNATCH DEADLIFT FULL SNATCH Then **CINDY** 20 MIN AMRAP 5 PULL UPS 10 PUSH UPS 15 SQUATS

Join us for a fun workout & potluck to follow July 4th at 9am! WOD for 6/25/19 Hatch Week 6 Day 1 6 MIN AMRAP SHOULDER 2 OVERHEAD 95/65 100m run every 20

United States Police & Fire Games Toughest Competitor Alive (Used to be Toughest Cop Alive, but then we let the hose draggers play. 💁🏻😊) 8 events, 1 day 5k Shot put 100m dash 100m swim 20’ rope climb (legless) Bench Press Max effort strict pull-ups Obstacle course (includes 140# dummy drag) Training at CFS put me in a great position to even consider competing in the TCA! I was already working on Powerlifting and pull-ups at open gym and adding in WODs 3-5 x a week. So

WOD for 6/22/19 KAREN/ANNIE BACK TO BACK 150 WALLBALLS Then- 50-40-30-20-10 DOUBLE UNDERS SIT UPS

WOD for 6/21/19 Hatch Week 5, Day 2 Tabata ALTERNATING AIR SQUATS & DU's then 4 min Max Row for CALS

Mark your calendars please, July 4th, we will have a 9am class only. Thank you. WOD for 6/20/19 Tabata Hollow Rocks 10 RDS 10 ALTERNATING ONE ARM KB SNATCH 53/35 20 SIT UPS