We will be having a CFM BOOZY BRUNCH at George’s awesome restaurant Miti Miti in Park Slope, Saturday July 22nd! MC and I had a blast and loved our food last time, and we can’t wait to go back. We hope you can make it! You can peep their brunch menu HERE: https://static1.squarespace.com/static/579f69b7be65946021b6a73c/t/58e18308579fb35c69869b4e/1491174183781/MITI_MITI_CC_Brunch_2017_v08_P01.pdf
Sign up will be on the board so we can carpool!
- The Quine’s are back! So Sunday Yoga will resume this Sunday at 9am!
- This Thursday night’s class (July 13th) will be cancelled, just for this week.
- Foundations classes will now exclusively take place on Saturdays, no more Tues & Thurs night Foundations. Foundations class 1 will be on the 1st Saturday, Foundations class 2 on the 2nd Saturday, and class 3 on the 3rd Saturday of the month.
- This Saturdays (July 15th) Foundations will also be cancelled as I’ll be away.
- CFM will be having a ladies night at TopGolf in Edison, Saturday July 15th.
To our 6am commuters- we’ll be making sure to have you done with your WOD and out of the box by 650a the latest, to deal with the new train schedule.
WARM UP: 1 min passive hang then… 4 rds:
5 kb press
5 kb halo’s
MOBILITY: KB lat smash- 2 mins
STRENGTH: Strict press
3×5 build up, then 5×5 @60%
superset working sets with 10- 15 strict push ups
For time: 50 thrusters 40/ 25kg
2017 07 10