CCCF ANNUAL CAMPING TRIP COMING UP THIS SATURDAY (Aug. 29th)
We’ve decided to change the location to Veedauvoo, WY!
We will be staying near our cars and bringing a ring for the fire along with plenty of water and a cooler with ice! Bring everything you need to camp and enjoy yourself for the evening! (….aka bring food AND dranks…)
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!

QOTD - Favorite camping experience? (or camping experience you want if you haven’t had one!)

WARM UP - AMRAP 6:
16/12 Calorie Row
Then…
6 Back Extensions
6 Alt. Down Dog Reach
6 Alt. Down Dog Leg Lift
6 EB Press
6 EB Good Morning

SKILL - In between each set, perform 3 strict pull ups AND build to a heavy set of 6 Deadlift
(A) Can do 3-5 Strict HSPU
3 Strict HPSU
3 Kipping
3 Deficit

(B) 1-3 Strict HSPU
3 Negatives to pad
3 Strict HSPU to Plate/Ab Mat

(C) Working on Kicking Up and Press Strength
3 Wall Walks
3 Kick Up Attempts
Accumulate :30 hold

COACH PREP - Practice Round of:
3 Calories (Practice quick in and out/quick start)
3 HSPU
3 Deadlifts

WOD -
(A: Competitor)
10 Minute Row for Calories
Every even minute (2, 4, 6, 8, 10) perform
3 Strict HSPU
6 Deadlifts 255/185
9 Chest to Bar Pull-Ups OR 6 Strict Pull Ups

(B: Performance)
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

(C: Fitness)
10 Minute Row for Calories
Every even minute (2, 4, 6, 8, 10) perform
3 Push Ups or Wall Walks
6 Deadlifts 185/135
9 Banded Pull Ups or Ring Rows

200824 - Motivation Monday