CCCF ANNUAL CAMPING TRIP COMING UP THIS SATURDAY (Aug. 29th)
We’ve decided to change the location to Veedauvoo, WY so we can disperse camp near our cars, have a ring fire but get out of the smoke, and it’s still close to home!
We will have a fun Partner WOD from 10am to 11:30am then we will meet to carpool around 1:30pm! We will do our best to be back by 11am(ish) or earlier on Sunday! NO BARBELL CLUB!

On Monday’s and Wednesday’s we are going to try to do A/B/C skill work to compliment the WOD and the open gym that ya’ll are working hard on! Should be a solid time to have focused drills to help you progress!

MONDAY
(GOAL = 100 Calories)
10 Minute Row for Calories
Every even minute (2, 4, 6, 8, 10) perform
3 Handstand Push Ups
6 Deadlifts 225/155
9 Pull-Ups

SKILL WORK -
3 Strict Pull Ups and 6 Deadlifts between “skill” sets building to heavy 6RM!
(A) Deficit HSPU (B) Strict HSPU (C) Handstands and DB Seated Press

TUESDAY
(GOAL = GET HEAVY)
Weightlifting Complex
Build to heavy single
Front Squat, Front Squat, Thruster, Split Jerk

OPEN GYM TIME!! Come thinking of what you want to do!! You’ll have 20 minutes!!

WEDNESDAY
(GOAL = 30 DU or 60 Single per round for 150 DU or 300 singles)
EMOM 15:
1 - (A) 3-5 Bar MU (B) 5-8 Toes to Bar (C) 8-10 Jumping Toes to Bar
2 - Max Double Unders or Singles
3 - Rest

SKILL WORK
(A) Bar Muscle Ups (B) Stringing together Toes to Bar (C) Lat Strength

THURSDAY
(GOAL = Under 10 minutes / CAP @ 15 minutes)
FOR TIME
4 Rounds
1 Rope Climb
8 Overhead Squats 95/65
8 Lateral Burpees
8 Front Rack Lunges 95/65

OPEN GYM TIME BABYYYYYY!

FRIDAY
(GOAL = 10 Rounds)
Hero WOD - “Jack”
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.
AMRAP 20:
10 Push Press 115/75
10 KB Swings 55/35
10 Box Jumps 24/20

200823 - Week Preview