Skill: Muscle Ups 5xAMRAP
If you can do muscle ups work on linking together multiple reps at a time. If you cannot do a muscle up (yet) work on the transition – from pull to dip.

Wod: 4 rounds for time of:
20 wall balls (20/12)
20 med ball slams (20/12)
20 push ups – advanced peeps must release hands
20 calories on Rower

Does anyone have any graphic design skills they would be willing to put to good use? We are looking to create a new design for our next CFC T-Shirt and we would welcome any assistance in this process. If you or someone you know are willing to contribute their time, please let us know. Also, feel free to post to comments any tag line suggestions for the back of the shirts. If your design or idea is chosen we will declare a day in your honor and reward you with choice meats and cheeses.

*Thanks for all the comments about adding a midday class. We are working on making that a reality.

We’re losing another great member this week, Will is moving to IL for a new job. Wish him Well!

Will gettin some air on his double unders!

LOCATION CHANGE – Meet at the track behind Carmel Middle School @ 300 South Guilford Road
Carmel, IN 46032. (As long as there isn’t any school practices on the track, if so, we’ll head back to gym)

Warm up: 400m run + stretching

WOD: Track repeats
800 – 400 – 400 – 400 – 400 – 800
2 min rest after the 800, 1:1 rest b/t the 400′s

This is a longer workout so we will be starting promptly at 6:30, please be on time. post any questions, I’ll update if there is a conflict at the track or if rain/storms look nasty.

Map:

View Larger Map

Strength/Skill: Posterior Chain
DeadLift 5-5-5-3-3 work to 90%
KB Good Mornings 3×7
Glute-Ham Negatives 2×5

Wod: 4 rounds for time of:
20 double unders
15 KB Swings (44/26)
10 Toes to Bar

FYI: we are considering opening up a midday/lunch class; post to comments if you would be interested and what time would work best (11:00, 11:30, 12:00). If we have sufficient interest, we will try to get a class open in next few weeks.

Community is truly important to us and we are thankful for all of you. BJ & Emily were only here for a short time but we enjoyed getting to know them. They currently work as coaches in SoCal & you’ll see them post occasionally, usually with an amazing time/weight – that’s how they roll.

Skill: Chest to bar pullups

15-10-5

wod: 4 rounds for time
15 hang cleans 65/95
7 pullups
10 push jerks 65/95
7 box jumps 12/20
5 overhead squats 65/95
7 pushups

Skill: Pistols 5-5-5-5-5 per leg
You can place your heel on a 25lb plate if you are unable to do an unmodified pistol. Take your time and try and get the proper depth. If you have knee issues please let your coach know!

wod: “Jerry” for time
Run 1 mile
Row 2000m
Run 1 mile

Since this is a long endurance wod, there won’t be an additional Run & Endurance class tonight. We will be using the 6:30PM time slot for this wod as well since we will have to run multiple heats. There will be additional stretching & mobility work post-wod.

Skill: Ring Dips 5-5-5-5-5

wod: “The Chief”
Max rounds in 3 minutes of
3 power cleans 95/135
6 pushups
9 squats
Rest 1 minute and then repeat for a total of 5 rounds.

Monday's times

Rest Day – bacon and sleep!