Genevieve

Performance
10:00 AMRAP
10 Box Jump Overs  24/20
10 TTBs
10 Double Under

Foundations
10:00 AMRAP
10 Lateral Step ups  24/20
10 V-ups
10 Double Under

“The key is to keep company only with people who uplift you, whose presence calls forth your best.” -Epictetus

Performance
A. E303
Thruster x2x6 @ 85% of Best Thruster
*Accumulate 20 CTB Pull-up in sets of 2-3 during rest time.
*From the floor

B.  8 Sets
9 UB Power Snatch @ 75/45
9 Burpees over bar
in 1:00 or less
Rest remaining time + :60
*if you don’t complete under 1:00  start where you left off on previous set.
*Avg Time Recorded

Foundations
A. Clean to Thruster work for 20:00
*go over progress and build up by feel

B.8 Sets
5 Hip Power Snatch
5 NPU Burpees
Rest remaining time + :60
*if you don’t complete under 1:00  start where you left off on previous set.
*Avg Time Recorded

**Extra Credit**
Accumulate 3:00 in bottom of a Ring Push-up

“Be happy with what you have and are, be generous with both, and you won’t have to hunt for happiness.” -William E. Gladstone

**We will be closed Saturday 7/5**

Get out and play!

**No Regular Class Times Today**

Happy Independence Day!

Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

*Partition the pull-ups, push-ups, and squats as needed.
**Teams of 2, 3, or 4 are welcome.
***All movements can be scaled.
****Be sure to wear your twenty pound vest or body armor if you have it.

Check in starts @ 7:00 am! Heats @ 8:00 am, 9:00 am, and 10:00 am

BBQ Potluck immediately following!

**We will be closed on Saturday (7/5)**

Performance & Foundations
A.8:00 EMOM
3 DLs @ 60-65% not TnG

B. 6 Rounds
3-5 UB Power Cleans @ 65%
3-5 UB Toes to bar
Rest 2:00
*Sets must be :30 or under

C.1K Row TT
*Time Recorded

**Extra Credit**
Accumulate 3:00 Ring L-Sit Hold

“When you can’t make them see the light, make them feel the heat.” -Ronald Reagan

Performance
A. Build to a Challenging single in Hang Squat Clean 10:00

B. E202  (Every 2:00 on the 2:00)
Hang Squat Clean x3x5 @ 75% of Today

C.Front Squat x1w/ :03 Pause +2 normal Temp x 4 Sets @ 90% of best Clean
Back Squat x5x1 @ 100% of best clean
Rest :90-2:00

D. Bench Press x3x3 @ 85%
CGBP x5x2 @ 75-80%
Rest :90-2:00

Foundations
A. Hip + Hang Squat Clean (6-12 sets including progressions)

B. Front Squat x1w/ :03 Pause +2 normal Tempo x 5 Sets by Feel Rest :90-2:00

C. Push-ups x5-10×3

**Extra Credit**
Accumulate 3:00 Chin Over Bar Hold

“A leader is one who knows the way, goes the way, and shows the way.” -John C. Maxwell

If you haven’t had a chance to meet these folks yet, we’d like to take a moment to introduce the newest
members to the CFA Community.

Welcome guys! We’re happy to have you on the team!
*If you are a new member and haven’t had your picture taken, please talk to your coach!

Performance
15-12-9-6-3
Power Snatch @ 75/45
Pull-ups
*For Time

Foundations
15-12-9-6-3
Hip Power Snatch
Pull-ups
*For Time

**Extra Credit**

30:00 Walk / Run
*Walk the Straights, run the curves, if you have a HR monitor keep you HR under 65% of Max HR

“Life can only be understood backwards; but it must be lived forwards.” –Soren Kierkegaard

Performance
A. Build to a Challenging Clean to Thruster in 10:00
*Weight Recorded

B. E202  (Ever 2:00 on the 2:00)
Thruster x3x5 @ 80% of Today

C.  8 Sets
1:00 AMRAP
8 Wall Balls @ 20/14
Max Burpees
Rest :90
*Total Burpees Recorded

Foundations

A. Teach Cleans and Thrusters
Teach Wall Balls and Burpees

B.  8 Sets
1:00 AMRAP
5 Wall Balls
Max Burpees
Rest :90
*Total Burpees Recorded
*Full burpees, not NPU even if they go slow.

**Extra Credit**

Accumulate 3:00 in bottom of a Ring Push-up

 “Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.” –Buddha