Coach Jeff leading the cool down!

Coach Jeff leading the cool down!

WOD for Monday, July 1

WODs at 6, 8:30, & 11:45 am and 5:15 & 6:30 pm
Boot Camps at 7 & 8:30 am
Foundations, part 3 from 1 to 2:30 pm

Announcement: Hero WOD(s) held Thursday, July 4 @ 9 & 10:15 am and Boot Camp @ 8 am. WOD(s) to be announced. The Burkes have graciously offered to host a CFS July 4th Get Together Potluck at their home. Grilled chicken and hamburgers provided — you bring everything else! Details and a sign-up sheet are available at the box. Be sure to let us know what you’re bringing!

Congratulations to all of you who completed yesterday’s WOD! Kudos to Thom, Kevin, and Evelyn, recent Foundations graduates and new CFS members.

The month of June flew by far too quickly. I was impressed with the PRs you all achieved this past month, and I’m looking forward to seeing what you all can achieve this month.

We focused on developing wrist strength and learning and/or improving headstands and headstands during the month of June. Building on that, we will be focusing on handstand pushups and kipping pull-ups this month. Yay!

Skill
Handstand pushups

Spend 10 minutes practicing and/or learning different ways to scale handstand pushups.

Strength
Push press
5 reps @ 60, 65, & 70% or 1RM

It’s de-load week! Lifts will feel very light, and you should be able to complete all 3 sets rather quickly.

Conditioning
21-15-9
Stiff-legged dead-lifts (95/63#)
Pushups

You may complete pushups with assistance. You may also scale up to handstand pushups. For those of you familiar and comfortable with stiff-legged dead-lifts, you may increase the weight.