Happy birthday Coach Patrick! Skill: A) 3x10 Pistols B) 3x4 TGU C) 3x10 KB Windmills Wod: 5 rounds for time of 9 Back Squats 9 Burpees 9 Deadlift 9 HSPU 9 KB Snatch

Skill: Power Snatch Snatch Balance OHS Wod: 3 rounds for time of 20 T2B 20 Box Jump 400m Run

Skill: EMOM(10) 2 Power Clean and Jerk Wod: 9min AMRAP, alternating rounds with partner 5 Thruster 3,6,9,

Happy birthday Celeste! Friday Mash-Up 7min to establish heaviest complex of: Power Clean Hang Squat Clean Split Jerk Rest 3min modified "Fight Gone Bad", 3 rounds of 1min each Wallball SDHP Box Jump Push Press Row Rest Rest 3min 1mile Run

Thursday Flush Pick one of the following, not the same as last week: 5k Run 25min Tire Drag 5k Row (50DU every 5min) 25min Assault Bike (50DU every 5min) Skill: Mobility

Skill: A1) 3x15 Wtd Back Extension A2) 3x20sec L-Sit A3) 3x30sec max Assault Bike Wod: EMOM(15) Min1: 15/12cal Row Min2: 5 Front Squat Min3: 5-8 HSPU/Ring Dip

Hey CFD! We are proud and excited to announce that CFD will be hosting an Alexandra LaChance Gymnastics Seminar on Saturday October 22. Alexandra is an accomplished Games and Grid athlete and we are lucky to have this opportunity! This comprehensive

Skill: Thruster 5x3 Wod: 14min AMRAP in partners P1: max Row for cal P2: 7 Burpee 7 Deadlift 70m Sled Drag

Friday Mash-Up 600m Farmer Walk *run back every time you put them down Rest 3min 30 Power Clean (heavy) 30 Burpee Over Bar 30cal Row/Bike 30 Push Press (50% of PC weight) Rest 3min 20-15-10 T2B 8-6-4 TGU 30-20-10 Wallball

Thursday Flush Pick one of the following: 5k Run 25min Tire Drag 5k Row (50DU every 5min) 25min Assault Bike (50DU every 5min)