Congratulations to Coach Heather and Brendan!  They were married this weekend!



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

1. 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)

2. Run prep (5 min)

3. “Michael"

Three rounds for time of:

  • Run 800m
  • 50 Sit-ups
  • 50 Hip extensions

25 min. cut-off LIII: as written. (If you have never done a high volume of back extensions, be cautious!) LII: sub PVC or light (33/15lbs) barbell good mornings for hip extensions LI: three rounds not for time of run 400m, 15 butterfly sit-ups, 15 PVC good mornings

4. Cash-out: “Volume Accumulation” AMRAP 4 of:

  • 3 Unbroken Muscle-ups.

LIII: as rx’d. Must come off the rings between sets. Score is total sets. LII: 5 Unbroken Horizontal Ring Rows. Must come off rings between sets. LI: 5x6 ring rows, rest as needed between sets.




Have fun!