WOD for Friday July 17th:

MUSCLE UP SEMINAR
July 26th
10am-noon

This seminar will teach the finer points of the muscle-up and will provide the attendees with a number of drills and techniques to master the muscle-up.  Those who already have muscle-ups will improve efficiency through the movement, with a goal of more consecutive reps to improve workouts that include this high skill/technique movement.

Attendees who do not have muscle-ups can hope to get that coveted FIRST muscle-up!!

Requirements: 5 Strict pullups (consecutive) + 5 Strict Dips (consecutive)
No Kipping, No exceptions

Coached by:
Geoff Turke (Head Coach CFFP)

Jack Barry (Red Line sponsored athlete, 37th place in the 2015 GrossFit Games Open, Northeast)

Click Here to Register

 

WORKOUT OF THE DAY
STRENGTH:
5 Sets
6-8 Close Grip Bench Press @3011
15 Y Raises
5 Sets
3 Close Grip Bench Press
10 Banded Fly
WOD:
Fitness
Performance

800m Run
30 Swings
30 Sit Up
15 Burpees
600m Run
30 Swings
30 Sit Ups
15 Burpees
400m Run
30 Swings
30 Sit Ups
15 Burpees

20 MIn CAP
A. Isabel
30 Snatches 135/95

B. 4x500m Row @70% rest 1 minute between

 

Thought for the Day:

Great minds discuss ideas; Average minds discuss events; Small minds discuss people ~ Eleanor Roosevelt

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