CFWS Group Circle Warm Up 3 Rounds: 30 sec Hollow Hold 30 Sec HS Hold 5 Blank Bar Presses 10 Blank Bar Front Squats
Group Circle Warm Up Strength Turkish Get Ups – 5s x 3r each side! Increase weight each set!! Workout of the Day
CFWS Group Circle Warm Up Skill 15 minutes to work on Hollow Rocks and Extended Planks!! Workout of the Day 20
Group Circle Warm Up “Mini Cindy” 3 Rounds 5 Pull Ups 10 Push Ups 15 Air Squats Strength 15 minutes to complete: Back
With the Battle just around the corner….here is how to prep for your first comp!!! Not sure how to prepare to compete in
No West Side Comp tomorrow. Just the 9:00am! CFWS In same sex pairs complete the following Death by… Deadlifts (185/125) Burpees You will start
Group Circle Warm Up Strength 15 minutes to complete Bat Wing Row. 6s x 8r each. Workout of the Day Big Block -then-
Group Circle Warm Up Strength 15 minutes to work on Snatch Doubles! Work to heaviest possible double. Drop and rest between reps.
Group Circle Warm Up Strength 15 minutes to complete: Front Squat 10s x 2r! HEAVY! Use the same weight! Workout of the
Group Circle Warm Up Strength/Skill 15 minutes to work on the HSPU!! Deficit, Kipping, Strict and Wall Walk work! Workout of the
