Thursday, July 3, 2014

Get ready for YOGA! Details HERE!

4th of July schedule
Friday, July 4 one class at 9am (closed for all other classes)
Saturday, July 5 regular schedule

EMOM 8 min
5 wall balls + 20 double unders

2 rounds of:
45 sec of work, 15 sec of rest:
Hindu push ups
DB OH hold
Russian KBS (round 1 R, round 2 L)
Dead hangs
Hollow scissor kicks


  1. Happy 4th of July Eve!

    I'm wishing all of you who have a July Birthday...the world is a better place with you in it!!! And to all of you who made the best decision of your life and joined CFNM in July Happy Anniversary!!! You guys Rock!!!

    Make it a great day!!!

  2. Sneaky tough today.

  3. Happy Birthday to Chanel Jimenez. We hope you are enjoying your special day!

  4. Happy birthday Chanel!
    Missed this wod! Rowed 1000m to kick off the 50k challenge. I have a long way to go! Walked 2 miles and did 30 toddler squats, 20 air squats.