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Training for Thursday, October 1st

Training for Thursday, October 1st

CFWS   Group Circle   Warm Up 3 Rounds: 30 sec Hollow Hold 30 Sec HS Hold 5┬áBlank Bar Presses 10 Blank Bar Front Squats


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Training for Wednesday, September 30th

Group Circle   Warm Up   Strength Turkish Get Ups – 5s x 3r each side! Increase weight each set!!   Workout of the Day


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Training for Tuesday, September 29th

CFWS   Group Circle   Warm Up   Skill 15 minutes to work on Hollow Rocks and Extended Planks!!   Workout of the Day 20


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Training for Monday, September 28th

Group Circle   Warm Up “Mini Cindy” 3 Rounds 5 Pull Ups 10 Push Ups 15 Air Squats   Strength 15 minutes to complete: Back


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Prep for your first Comp!!!

  With the Battle just around the corner….here is how to prep for your first comp!!!   Not sure how to prepare to compete in


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Training for Saturday, September 26th

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


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Training for Friday, September 25th

Group Circle Warm Up   Strength 15 minutes to complete Bat Wing Row. 6s x 8r each.   Workout of the Day Big Block -then-


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Training for Thursday, September 24th

Group Circle   Warm Up   Strength 15 minutes to work on Snatch Doubles! Work to heaviest possible double. Drop and rest between reps.  


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Training for Wednesday, September 23rd

Group Circle   Warm Up   Strength 15 minutes to complete: Front Squat 10s x 2r! HEAVY! Use the same weight!   Workout of the


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Training for Tuesday, September 22nd

Group Circle   Warm Up   Strength/Skill 15 minutes to work on the HSPU!! Deficit, Kipping, Strict and Wall Walk work!   Workout of the


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