Excessive Heat Warning

Heads up that we have capped the evening classes so that shade is available for everyone who chooses to brave the patio in today’s heat. We’re looking at extreme temperatures for next week as well, so we will keep you posted for any scheduling adjustments.

Workout of the day

for time
21-18-15-12-9-6-3
Burpees
Overhead squats

Workout notes

Today’s workout is a challenge, but a fun one! We’ll be completing this couplet of burpees and overhead squats for time. Spend some time before the workout making sure that you have the mobility and strength to safely complete an overhead squat. Front squats are a great scaling option if this movement is not happening for you. The weight on your bar today should be fairly manageable. Plan to break up the larger rounds into 2-3 sets but be able to hit those last few rounds unbroken. Do your best to set a pace and keep moving on the burpees! Happy Friday CFD! 

Scaling

standard: 45/35 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 155/105 lb