Friday 5/23

Great week so far guys! Keep it up

1. This saturday 5/23 the gym is closed. We’re heading up to regionals in Hartford. Buy your tickets online, , and come up! We will be open for normal gym hours sunday

2. For monday (memorial day) heres the breakdown:

– get there by 9am, 9:30am start.

– we may have to do heats if there’s a lot of people, but may all go at once.

– it’s BYOB… we may have some drinks there but recommend bringing coolers and any drinks if you’ll want some.

– we are providing a bunch of food, and there are some members bring food and treats. You dont have to bring anything, but if you want to feel free!

– anyone and everyone is invited. Even non CFers or those from other gyms!


Today’s parts a & b are optional and will be done quickly. If you don’t want to do them just foam roll and loosen up for the METCON. If you have shin splits from the hurdles and sprints then we’ll sub rowing


a) Optional: Snatch to heavy Double in 10 minutes


b) Optional: Clean Pull w shrug 3×3




MJ run

20 Bar Facing Burpees

9 Hang Squat Cleans 115/75

Run 400m

15 Bar Facing Burpees

7 Hang Squat Cleans 135/85

Run 200m

10 Bar Facing Burpees

5 Hang Squat Cleans 155/95

*1 bar, change weight each round. Clips must be put back onto bar*



3 Rounds

400m Run

10 Burpee over bar

10 Clean & Jerks

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