FRI 6.21.13 Happy Friday!

Happy Friday!

Join the CFM community this weekend for several active options:
Saturday classes 9 10 11a
Saturday Olympic Lifting Open Gym w Cheryl, 12n-2p
Sunday Hooverball at Piedmont Park Active Oval, 9-11a
Sunday Free Park WOD at Piedmont Park Active Oval, 10a
Sunday class at 12n & Open Gym w Dyer 1-2p
Sunday yoga with Beth at 6p
Have a great weekend!

Beka, Carlos and Cassie attended Carl Paoli’s Freestyle Connection Movement Seminar a few weeks ago… here are a few photos of Carl teaching the muscle up progression. Focus on driving your hips up!

Workout of the Day (WOD)

A. Front Squat: 3-3-3+
B. 10 min snatch skill work
C. Amanda:
For time – 9-7-5
Snatch 135/95#
Muscle Ups

*Sub 3 ring dips & 3 chest-to-bar pull ups for each muscle up.

And coming tomorrow…

A. Strength: Make up a lift you missed this week.
B. Team WOD: In teams of 4, rotate through all stations 4 times… Don’t rotate until all teammates are finished:
1. 20 box jumps
2. 20 wall balls
3. 200 meter row
4. 20 hand-release push ups

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