Ok, so this has been one of the hardest things to keep in, but I’m free to tell you all now – Justin and Ellesse Spadoni had their baby on Sunday, October 18th! So, please give a warm welcome to CFG’s newest athlete, Amelia!

A. Skill Work:
Handstand Drills
3 x 30 sec Half Handstands
3 x 30 sec Half handstands with one vertical leg
3 x 30 sec Half handstands with alternating feet
5 tries: Passing through vertical

B. MWOD:
1st rib mobilization (supple leopard pg 247)

C. WOD:
21-15-9
HSPU
Med Ball Sit ups (20/14)

D. Post-WOD Recovery:
Foam Roll T-Spine