ANNOUNCEMENTS:
1. You may or may not have known, but our own Shannon Tonger was recently diagnosed with synovial sarcoma: cancer of the soft tissue. It is a rare type of cancer that was found in her right leg about 5 months ago. Thankfully, after 2 knee surgeries the cancer growth has been completely removed. WOOOOOOOOOOOOOOOOO!!! However, as a result, Shannon has inherited some hefty medical bills. T-shirts and koozies designed by Shannon’s sister are available at the box for whatever cash donation you can give in order to help alleviate some of these bills. Shannon would like you all to know how extremely fortunate she feels to have the support system of her family, friends and CFHH! She would also like you to know that whatever you can give is greatly and deeply appreciated.

2. We will be performing the War of the WODs scaled and prescribed workouts this Sunday at the box starting at 9am for all those that did not get to go. We will even do the partner workouts for those that want to. The first workout will go off at 9:30am. Sign up by Friday at the box so we can get a head count and Coach can sort out logistics. If you are not competing you are welcome to swing by the gym and cheer your fellow CFHHr’s on or even judge! (NOTE: For those volunteering to judge at this year’s I CAN Games, this will be great experience!)
WU:
3 minutes of jump rope
3 rounds of:
3 HSPU or 3 DB shoulder press
6 T2B or sub
12 hollow rock (1 rock is 1 rep)
MOB: Hamstrings. Hips. Shoulders.
REVIEW: Hang Power Clean. Push Jerk.
WOD:
Strength:
Hang Power Clean. 15 minutes to a heavy double.
Conditioning:
21-15-9 reps for time of:
Hang Power Clean 135/95
Push Jerk 135/95
Burpee
LIII: 15-12-9 at rx’d
LII: 21-15-9 reps at 115-95/85-65
LI: 15-12-9 at weight of choice. Squat thrusts ok.
PWOD MOB: Hamstrings. Pigeon Pose. Lax ball in C/S/B/Forearms
And K-Starr may have just blown our mind again… It seems there is a disturbance in the force and I must challenge you on pushups in a bit different fashion. Something to consider on those burpees today, gang…

CFHH COMPETITION TEAM:
If you are signing up for GG1, make sure you sign up soon!
If you are competing this weekend at the gym, make sure you sign up at the box!
Strength:
A) Push Press. 3-3-3-3-3. Rest 2:00. Go heavy.
B) Deadlift. 1-1-1-1-1. Rest as needed. Go heavy.
Conditioning:
10 rounds. Record splits.
3 MU (full turn out at bottom)
100m sprint.
Rest :60.
COOL DOWN:
200 double unders for time.
Recover completely. Then:
3 rounds of:
10 butterfly C2B pullups + 20 GHD situps. Rest as needed.

CFHH ENDURANCE TEAM:
Wu:
400m Run
Hamstrings. Hips.
Skill:
Back to Wall Drill 2x
Stable Arm Drill 2x
Single Leg Drill 2x
Cadence @95 2x200m
Run: 8 x 600m, recover 2:00, hold 3-5sec
LII: 8 x 600m, recover 2:30
LI: 6 x 600m, recover 3min
CD: Roll out IT Band. Calf Pumps w/Lax Ball.

CFHH WEIGHTLIFTING:
Dynamic Mobility.
Hip drills.
Squat Clean from above knee. 20 minutes to a heavy single.
Then: 3 rounds of:
3 Clean lift offs @ 110% of day’s 1RM + 3 Hang Clean High Pulls from above the knee. Rest as needed. Wrist wraps ok.