LiftOff – If you are signed up officially connect with your head coach (Steve@cfswp.com) on hours available this Sunday to complete the LiftOff. You will be able to get part of it done today, 9:00am on Saturday or  Sunday at 4:00pm.

Friday

Option 1.

LiftOff Officials 5pm and 6pm only.  If you are doing it for fun, get as much done as possible in reg class times or do reg workout of the day.

 

Option 2.
1. Back Squat Testing

2.  sets of
Single-Arm Dumbbell Row x 8-10 reps
Rest 60 seconds
Plank Or Hollow rocks x 45 seconds
Rest 60 seconds

3.
AMRAP15
6 pullups
12 DB burpees
24 Goblet Squats

 

 

12/2

Sat 9:00am CF all levels

10-1pm Gymnastics Clinic with Natalie

 

 

 

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