Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
– scap retraction
– lateral goblet squat
– snatch grip push press x3 × 1 OHS *NO WEIGHT

A.  Snatch pull + power snatch above knee; EMOM; ..light by feel x 8 minutes
B.  DB reverse lunge step x 8 x 3 sets, rest 45 sec. bt. legs
3 rounds for time
300m run
21 jumping pull ups

A.  Snatch; EMOM; ground + below knee..light by feel x 8 minutes
B.  Back rack reverse lunge step x 8 x 3 sets, rest 45 sec. bt. legs
3 rounds for time
400m run
21 CTB pull ups

The first ever draft for the NPGL kicked off yesterday.  This will be an exciting up coming year all.

Your team the Philly Founders will be playing their first game August 28th against San Francisco Fire.

The Gladiator Gauntlet has been cancelled. Unfortunately we only had 6 teams as of today that registered for the event. With the cost being what it is to put on an event,  it just didn’t make sense to go ahead with it. We are looking forward to full participation at our summer throw dow, party,  and for the four person team event in October!! We have a feeling there are just so many events that are going on around that people are getting spread to thin. So we will concentrate on 3 or four really huge events a year for CFM and our neighbors!!  Sorry for the inconvenience and join the other events that we have going on!!