6/7/2016

Tuesday

Skill

1. EMOM 12
   1. 5-10 kipping hspu with 3 second descent
   2. :45 hollow rock hold

Athlete

1. 15 min AMRAP
   1. Run 200m
   2. 10 squat snatches at 95/65
   3. 15 GHD situps

Fitness

1. 15 min AMRAP
   1. Run 200m
   2. 10 squat snatches at 65/45
   3. 15 abmat situps

Congratulations!!!!  Jack & Megan Farmer for their new precious baby girl and Eric M. & his wife for their new beautiful baby boy.

Also CCF is very proud of our athletes that competed in the 2016 Maryland Potomac Valley Open; Mayra for placing Gold, Kim for placing Gold, Rachel for hitting a 150 C&J (a big PR!!), Joe for placing Gold and Coach Jeremy for placing Gold.  Us Coaches at CCF are always so amazed with all our athletes.