NO West Side Comp! Will return soon!! CFWS 9:00am “Fight Gone Fancy” 4 Rounds: 1:00 Burpees 1:00 Slam Balls 1:00 KB Swings (American) 1:00
Group Circle Warm Up Strength 15 minutes to complete: Seated Box Jumps 4s x 3r Workout of the Day “Fran” 21-15-9 Thrusters
CFWS Group Circle Warm Up 7 minute AMRAP 100m Row/Run 5 KB Swings (American) Strength 15 minutes to complete the following complex: 1
Group Circle Warm Up Strength 15 minutes to complete: RDL 6s x 3r As Heavy As Possible!! Workout of the Day 4
CFWS Group Circle Warm Up Strength/Skill 15 minutes to complete to work on strict Toes to Bar or Strict Hanging Straight Legged
Group Circle Warm Up Strength 15 minutes to Complete: Front Squat 5s x 2r @ 85-90% of 1 RM Workout of the
Just reminder, there is Mobility today at 10am!! NO West Side comp at 7:30am! We will resume on Saturday, August 15th. CFWS @
Group Circle Warm Up Strength 15 minutes to complete: Back Squat 5s x 3r @ 85% of 1 RM Workout of the
CFWS Group Circle Warm Up Run Big Block -then- Line Drills Strength 15 minutes to work on the following complex: 1 Snatch
Group Circle Warm Up Strength 15 minutes to complete: Bench Press 4s x 10r – As Heavy As Possible! Beach Muscles! Workout