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Join us Wednesday July 24 th at 6:30 pm for wod and gymnastic practice at the Goffstown YMCA Allard center. A gymnastic coach will be present . Sign up and more details at the gym!!

4 rounds for time 400m run 5 muscle ups 10 push press 115/85 15 knees to elbow

Strength Deadlifts 5-5-3-3-3-1-1 start roughly at 75% and work up to your heaviest 1. Mobility smash those hamstrings!

CFNE’s Open test courtesy of Ben Bergeron 20 minute amrap 50 wallball 20/14 50 double unders 40 box jumps 24/20 40 ttb 30 burpees 30 c2b 20 power cleans 145/100 20 jerks ” ” 10 snatches ” ” 10 muscle ups The reason I love this WOD is because it is a perfect Fitness Games

For Time 1000M Row 800M Run 30 Box Jumps 20 Pull UpS 800M Run 30 Box Jump 20 Pull UPS

“Elizabeth” 21-15-9 Squat Cleans(135/95) Ring Dips Mobility fix my hammys!(click here)

Max Wunderle of Fitness Endurance talks hydration (click here) So Max makes a couple of really great statements in this clip: Half your BW (pounds) in ounces of water. I LIKE this equation. Why? It works, it’s EASY, and it’s not overboard. So, for me, 170lbs BW * 0.5 = 85 ounces. Is that a

Skills day. In eight minutes climb as high as possible, adding 1 rep to each movement each round. Snatch high hang snatch hang snatch full 60% of 1RM Round 1 would be 1SHH+1SH+1FS Round 2 would be 2SHH+2SH+2FS. Rnd 3 would be 3 of each and so on. 3. Goat Training Pick TWO of the

Who misses this girl and her yoga classes???? Please comment on FB or on the site! Strength Front Squats 5-5-3-3-3-1-1 We will start roughly at 75% of 1RM and increase from there. We will be helping you a lot more on strength days.

“Angie” 100 pull ups 100 push ups 100 sit ups 100 air squats for time 45 minute cap click links to see what we are doing Tight ankles = bad squats Ankle mobility