7-26 & 7-27

Sunday Funday

CFSWP Very own Goose Hollow Take Over Comp coming to CFSWP box members only- Stay Tuned. Sept 12th 5pm. Stay tuned. Free for members, join this fun free comment event. Bring a friend to cheer YOU on.

WOD/ BBQ/Toast to follow.

Monday

WarmUp
Run or Row 600m
2 Rounds
7 PushUp
7 SupineRow
7 WallSquat
1) 4 Sets
BenchPress x 5 reps
Rest :90
SupineRow x 6-10 reps
Rest :90
2) AMRAP12
5 PullUp
10 PushUp
15 Squat
GroupCoolDown

Sunday

1pm KidFit

2pm 101

2pm Open

3pm Oly

unnamed unnamed

7-21- 7-23 WOD

7-23

WarmUp
Row 500m
BandyHam
1 Len Inchworm
1 Len Spiderman
WarmUp DeadLift
1) DeadLift find a heavy double
2) AMRAP15
Run 200m
6 HangPowerClean 95/65#
6 PushPress 95/65#
6 OH Lunge 95/65#
GroupCoolDown

7-22

WarmUp
Run or Row 400m
2 Rounds
5 PullUp
10 PushUp
15 Squat
1) FrontSquat 3,3,2,2,1
2) ForTime
Run 400m
10 Burpee
15 PullUp
20 OHS 95/65# (sub: fs @50% of #1)
15 PullUp
10 Burpee
Run 400m
GroupCoolDown

7-21

WarmUp
Run or Row 400m
3 Rounds
:10 HSH
5 HPC
5 FrontSquat
WarmUp C+J
1) EMOM8 1 Clean + 2 Jerk
2) AMRAP10
15 KBS 24/16 kg
15 PushUp
GroupCoolDown

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7-18 – 7-20

7-20 WOD

Monday

Warm up/mobility = see board
then

Strict Press:
5×2

5 rounds for time of:

20 wall balls
20 wall ball sit ups
25 walking lunges
10 TTB

Group Cool

7-19 9:00am CF Endurance with Coach Patrick

7-18 WOD

WarmUp
Run or Row 600m
2 Rounds
6 PushUp
6 PullUp
9 WallSquat
1) 4 Sets
Press x 5 reps
Rest :90
StrictPullUp x 6-10 reps
Rest :90
2) ForTime
50 WallBall 20/14#
40 KBS 32/24 kg
30 Burpee
20 PullUp
10 ManMakers 45/25#
GroupCoolDown