Coming this June…

We had many requests for more, so here it is.

OPEN GYM ON FRIDAYS w/coach assistant Mike C..
3:30-4:30PM starting the FIRST Friday in JUNE.

This Open gym will not be a regular instructor led CF class. This open gym is for you to do supplemental work, work on your goals, progressions, get in some extra mobility or for the experienced athlete to get in a missed wod or do barbell work. Mike will be here to assist you if you need any help.

*Open Gym=even more progress!

#CFSWP

Thursday:

WarmUp
Row 500m or Run 400m
3 Rounds
7 SupineRow
7 BootStrapper
Clean WarmUp

1) 5 x 3-PositionPowerClean(Hip, Knee, Floor) @70%(ish) of 1RM; Rext :90

2) ForTime
21 MedBallSitUp
21 Burpee
18 MedBallSitUp
18 Burpee
15 MedBallSitUp
15 Burpee
12 MedBallSitUp
12 Burpee
9 MedBallSitUp
9 Burpee

* Updated boards coming soon! Log your benchmark wods and weight-lift maxes.

DSCN5263

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s