200715 - Quote of the Week

T-SHIRT ORDER
THESE ARE DUE BY THIS SUNDAY, JULY 19th!
We need a minimum of 12 people ordering each color to get them! :)

Black: https://www.customink.com/g/ccv0-00c9-jxzz
(T-Shirts for Men and Women)
Red: https://www.customink.com/g/ccv0-00c9-k6ur
(T-Shirts for Men and Women - Plus Lady Tanks)

Don’t forget about our “WOD CREATION” contest/fundraiser!
Write down a workout you’ve been wanting to try with all of your favorite moves and bring it to the gym with $5
(or Venmo Coach Lo @ “Lauren-Ollila”)
I’ll pick a workout for us to do next week on Friday!

QOTD - Favorite CF WOD?

WARM UP - 200m Run
Vertex Hops
10 Push Ups
10 Squats
10 DB Squats

MOBILIZE - Delt Ball Smash
Door Jam Stretch

SKILL - BAR MU!!!!

COACH PREP - DU Practice and Squat Clean Warm Up

WOD -
(A: Competitor)
AMARP 10:
6 DB Hang Squat Cleans 45/35
3 Ring MU
36 Double Unders

(B: Performance)
AMARP 10:
6 DB Hang Squat Cleans 35/20
3 Bar or Ring MU
34 Double Unders

(C: Fitness)
AMARP 10:
6 DB Hang Squat Cleans 25/15
3 Jumping Bar MU
48 Singles or 36 Mixed