Any guesses on what workout we may be training for with all of this running outside? Specifically, WODs that contain a mile run?

While you contemplate the possibilities, here's a shot of Christopher, Michelle, and Ayn bolting out of the garage door!



Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Jog: 400m

2. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

3. “Squall” For time: 21-15-9* Burpees over the Bar Overhead Squats *Row 400m after each round


135/93. L2 95/63. 15 minutes cut off

  LIII: as Rx’d LII: scale weight or to front squats as appropriate. Regular burpees if you can not safely clear jumping over the bar. LI: 21-15-9 Front or goblet squats, Burpees, 200 or 400m after each round as appropriate.

4. Cash-out:

4-6x 30m down/back Prowler Push

5. Foam Roll



Have fun!