Monday, May 25 is Memorial Day. There will be NO 6 a.m. classes and NO afternoon classes! We will be doing Memorial Day Murph in honor of Lt. Michael Murphy. We’ll kick off WODs at 9 a.m., 10 a.m., and 11 a.m. Canadian Brian has offered to bring a grill so CFC will provide burgers and hot dogs. Please sign up to bring something and RSVP so we all know how much to bring!
Our WOD on Saturday, May 30 will be the John Champe High School Run for Music – 5k run or 1 mile fun run. We are getting out and supporting our community! Please sign up: https://potomac.enmotive.com/events/register/54e76e00-9fd4-4038-9913-2324c0a86526
10 Ring Dips
10 Hang Squat Cleans (155#/105#)
Alternating Tabata: Hollow holds, floor supermans
3×8 Hip Extensions
Post your results to the comment section.