Warm up + Intervals: 11 Min 3 Rounds of Rowing 45 Seconds Easy / 15 Second Sprint Rest 1 Minute then perform 3 Rounds: 8 Cal Row Sprint 100 M Run Sprint (Alternative = 20 Second Bike Sprint) Rest 1 Min Metcon: 12 Min Cap 3 Rounds For Time: 10 DB Hang Power Cleans –

Don’t miss your chance to learn about Performance Power Training (PPT) in a Free seminar on Saturday June 16th 10:00-12:00pm Warm Up 10 Mins 3 Rounds 5 Banded Lat Press Downs 6 Push Ups 7 MB Cleans Mobility: 3 mins 90 sec /leg Tricep smash 90 sec /leg Bicep smash Core Development: 5 min 4

Warm Up: 6 Mins Coach led D.R.O.Ms 200 M Run Metcon: 16 Mins 2 Rounds – 1 Min At Each: Bike for Cals Push Ups Sit Ups DU or Singles 4 Cone Agility Drill Wallballs Single Arm Hang DB Clean (Switch after 3 reps) Hollow Hold Stretch

Hey all you CFDNR runners, The Firekracker 5k is coming up. Last year we had a great turnout, so if you are thinking you would like to do it this year sign up early to get a discount.  http://firekracker5k.com/ This year race day registration is going to be $50 so it might be worth it

Warm Up: 3 Mins 30 Seconds of Each Hip Circles (Neuro Mobility) – Both Sides Samson Stretch Burpees Air Squats Hip Development: 6 Min 6 Minute Circuit: 8 / Leg DB Bulgarian Split Squats 10 / Side Single Leg Hip Bridges Metcon: 15 Mins 15 Min AMRAP 5/Side DB Lunges 5 Ring Rows 7 Cal

Congrats Tim Miller on being our June Athlete of the Month!  Warm Up: 8 mins High Knee east/west Butt Kicks 8 Spealer Rolls Then 12 Kipping Swings 12 KB RDL 9 Kipping Swings 9 KB RDL 6 Kipping Swings 6 KB RDL Mobility: 12 mins 90 sec /leg partner hamstring smash 90 sec /leg partner calf