CFWS Warm Up Strength 15 minutes to complete Turkish Get Ups – 5 set of 2 reps per each side using a KB
Group Circle Warm Up 3 Rounds: 10 Wallballs 15 Flutter Kicks 100m Run Strength 15 minutes to complete Front Squat: 4 x 10 (Make
Owen’s 28th Birthday who was kindly born in 1987!!! Buy In 400m Run then complete the following: 87 Hang Power Cleans (45/35) 28 Burpees 87 Lunge
CFWS Group Circle Warm Up 3 Rounds to Just Move: 15 Air Squats 20 Scorpions (10 each side) 25 Jumping Jacks 30
CFWS Group Circle Warm Up Strength Snatch!!! 8 min EMOM complete 2 Snatches Workout of the Day 15 min AMRAP 200m Run 12
Group Circle Warm Up 3 Rounds for Fun 10 KB Swings (light!! It is a warm up and all the way over head!) 10
CFWS Group Circle Warm Up Str: Seated DB press: 4s x8r AHAP Workout of the Day 50 DU/150 Single Unders -then- 10 min AMRAP 5
Group Circle Warm Up 3 Rounds 10 Air Squats 20 Mountain Climbers 30 sec Wall Sit Strength 15 minutes to complete Back Squat 5
Group Circle Warm Up Workout of the Day 21 minute AMRAP 10 Dumbbell Ground to Overhead 10 Dumbbell Push-ups 200m Sprint -then Rest 2 minutes-
CFWS Group Circle Warm Up Whatever Mitch has up his sleeve!! 🙂 Strength 15 minutes to complete Strict Press: 4 * 5 (increasing weight)