ANNOUNCEMENTS:
HAVE YOU SIGNED UP YET??!! THE 4TH ANNUAL WOD FOR RET IS BACK ON AUGUST 31! Sign up here and help The RET Foundation “give back” to families coping with pediatric cancer! ALL PROCEEDS GO TO THE RET FOUNDATION.

AND DON’T FORGET ALL THE OTHER AWESOME(R)NESS COMING YOUR WAY:
1. Saturday, August 17th CFHH’rs will be running the Bobcat Scorcher 5k and riding slides at Summer Waves Water Park.
The 8am free trial & 8:30am WOD will be the ONLY classes for the day.
We hope to see everyone outdoors and having some CFHH fun before school starts!
2. Christy Baroni BUSTS SOME NUTRITION MYTHS in a FREE PRESENTATION on Saturday, 8/24 at noon. Sign up here.
3. The worldwide Whole Life Challenge is coming on September 7. Sign up here!
(Pssst. Btw, what the hell is a Whole Life Challenge, Coach?)
Well, watch the video, my friend:


WU: Dynamic mobility
REVIEW: Deadlift for speed and hip drive. Front squats. Pullups.
S: Deadlift. 5×5@65%. Work on TIGHT POSITIONS, SPEED AND HIP DRIVE ONCE ABOVE KNEE.
C: 10 RFT of:
5 Front Squats 165/115
Strict Pullups 6 reps/3 reps
THIS WOD HAS A 12:00 CAP.
MAKE SURE YOU ARE PICKING A WEIGHT YOU CAN MOVE QUICKLY WITH GREAT TECHNIQUE!!
LIII: 145/100. Pullups.
LII: 115/75. B/A pullups.
LI: Weight of choice. Pullup sub of choice.
PWOD MOB: U/D dog x3. Lax ball in C/S/B/G/Forearms. Pigeon Pose. Hip flexors. Adductors on wall.

Advanced: 185/135