It time for the first OPEN workout of the season! 15.1 here we go…… All classes tomorrow will be running 15.1 as the daily WOD.
CFWS Group Circle Warm Up (7 minutes to complete) 30 cal sprint on the rower/15 cal on the Assault Bike 5 Inch Worms 10 KB
Group Circle Warm Up Line Drills: Buttkickers 30 sec Hollow Hold High Knees 30 sec Superman Hold Inch Worm with Push Up 30 sec hold
CFWS Group Circle Warm Up Dave’s Delight – Let’s get those shoulders warm and ready!! Strength Overhead Squat 5 x 3 (from rack) Workout of
Group Circle Warm Up 3 Rounds 10 Goblet Squats (lightest – medium weight) 30 Double Unders/60 Singles Strength Front Squat 8 x 1 GO HEAVY!!!!!
Just a reminder…..MOBILITY taught by Coach Karlie after the 10am WOD! Stay and get flexy! CFWS Group Circle Warm Up 3 set of: 1:00 minute
CFWS Group Circle Warm Up 500m Row/ 3 mins on Assault Bike -then- Line Drills and warm up for Deads Strength Deadlift 4 * 4
CFWS Group Circle Warm Up 100m Farmers Carry 50 Jumping Jacks 200m Farmers Carry 25 Lunges 100m Farmers Carry 50 Jumping Jacks Strength Back squat
Group Circle annnnnnnnnnnnd guess who is coaching tomorrow morning at 6am and 7am…Yup, Coach Karlie will be the early bird getting the worm!! Warm Up
Group Circle Warm Up The DAVE!!! Strength 6 x 2 Front squat (work up in weight each set) Workout of the Day 15, 14, 13,