West Side Comp 10 Rounds for Time: 4/2 Bar Muscle Ups 10 Jerks (135/95) 15 OTB Burpees Rest 5 minutes 5 Rounds for Time: 50″
Group Circle Warm Up Strength 15 minutes to complete the following Super Set: Front Squat 6, 6, 5, 5, 4, 4 – AHAP
Can you believe we are just two days away from November!? WOW! The CFWS theme for November is share what we love!! Many of us
Group Circle Warm Up Strength 15 – 20 minutes to work on Hang Snatch Doubles!! AHAP!! Workout of the Day “Let ‘Er Grip”
Group Circle Warm Up Strength 15 minutes to complete the following Super Set: Push Press: 6, 6, 5, 5, 4, 4 (Increase weight
Group Circle Warm Up Skill Work Spend 15 minutes working on Muscle Up or Pull Drills!! Incorporate in your skill work the following:
Group Circle Warm Up 3 Rounds: 10 Passthroughs 5 OHS with Dowel facing the wall (work at keeping the chest up!) 10 Banded Good
West Side Comp Workout of the Day 10 Rounds: 5/3 Bar Muscle Ups 10 Push Jerk (155/105) 15 Burpees Over the Bar -then Rest
Group Circle Warm Up Strength 15 minutes to complete the following superset: Bench Press 6, 6, 5, 5, 4, 4 DB Curls 5s
Group Circle Warm Up 3 Rounds: 10 V – Ups 10 Box Jumps 5 Perfect Push Ups Strength 15 minutes to work on the