ANNOUNCEMENTS:

• This Friday @ 6:30 – PROMOTION Night and Potluck! *Bring a Dish of choice …We will provide the meat.
• ROM WOD MOBILITY begins July 8th classes will now be scheduled for SATURDAYS at 10am. *This is a great way to recover and become more flexible and mobile. These class usually run between 20-30 mins depending on the daily programming.
• JULY 1st we will be holding an IN-HOUSE Competition. F/F or M/M teams of 2. The WODS will be those that were going to be done at the Barbell Rodeo 17.2  in Patterson that recently got cancelled due to lack of sign ups. *I will be inviting other athletes from CFVV,LBCF,SCF. GRAB YOUR PARTNER and lets have a Fun mini COMP!
• JULY 4th – LIMITED SCHEDULE! 8:30Am Family and Friends WOD! Workout before the fireworks and BBQ’s start!! 
• JULY 22nd– PADDLE BOARDING!! (not water boarding) lol… We are planning on Shaver Lake but also thinking maybe Bass Lake. STAY POSTED!

CF WOD:

Core: 3 Rounds (not manditory for testing athletes)

20x V-ups

20ea x Plank Leg Sliders

20x Side Plank Elbow touches

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10 Rounds:

Run 200yds @85%

Jog back 100 – Walk 100

or

10K Testing