WOD for Wednesday July 22nd:

YANKEE HOMECOMING BED RACE

Thursday July 30th

Sign up on Whiteboard and meet at Federal St.

Yankee Homecoming Morning Exercise Class

No Saturday Classes at CFFP On August 1st

Join us at the Newburyport WaterFront at 8am

 

WORKOUT OF THE DAY
STRENGTH:
5 Sets
3+3 Kip Swing + Kip Swing Extension (or 8 banded pull ups)
15 Weighted Hip Extensions between sets
Weighted Pull Up 5-4-3-2-1
15 Weighted Hip Extensions between sets
WOD:
Fitness
Performance
10 Minute AMRAP
10 Candlestick Sit Ups
10 KB Cleans Right
10 KB Cleans Left
200m Run

Rest 2 Minutes

10 Minute AMRAP
Max Calorie Row
10 Minute AMRAP
Max Calorie Row

Rest 2 Minutes

10 Minute AMRAP
10 Candlestick Pistols alternating
10 KB Clean Right
10 KB Clean Left
200m Run

 

Thought for the Day:

An intense anticipation itself transforms possibility into reality; our desires being often but precursors of the things which we are capable of performing. ~ Samuel Smiles

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