Coach Justin heads back home to the States today . Hopefully the 'Peaceful Nomad will one day return to our shores, where he will be welcome to stay , most likely in the gym  on a bed made from ab mats and wall balls . You will be missed bro. Go well from your CFN brothers and sisters!

Coach Justin heads back home to the States today . Hopefully the ‘Peaceful Nomad will one day return to our shores, where he will be welcome to stay , most likely in the gym on a bed made from ab mats and wall balls . You will be missed bro. Go well from your CFN brothers and sisters!

Gymnastics

Muscle Up Progressions

WOD

” Nasty Girls ”

7 Muscle Up

10 Power Clean (60/40)

50 Squat

3RFT