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Training for Spooky Saturday, October 31st

Training for Spooky Saturday, October 31st

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″


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Training for Friday, October 30th

Group Circle   Warm Up   Strength 15 minutes to complete the following Super Set: Front Squat 6, 6, 5, 5, 4, 4 – AHAP


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November is….A.M.F.A.P. (as many friends as possible)

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


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Training for Thursday, October 29th

Group Circle Warm Up   Strength 15 – 20 minutes to work on Hang Snatch Doubles!! AHAP!!   Workout of the Day “Let ‘Er Grip”


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Training for Wednesday, October 28th

Group Circle   Warm Up   Strength 15 minutes to complete the following Super Set: Push Press: 6, 6, 5, 5, 4, 4 (Increase weight


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Training for Tuesday, October 27th

Group Circle   Warm Up   Skill Work Spend 15 minutes working on Muscle Up or Pull Drills!! Incorporate in your skill work the following:


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Training for Monday, October 26th

Group Circle   Warm Up 3 Rounds: 10 Passthroughs 5 OHS with Dowel facing the wall (work at keeping the chest up!) 10 Banded Good


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Training for Saturday, October 24th

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


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Training for Friday, October 23rd!

Group Circle   Warm Up   Strength 15 minutes to complete the following superset: Bench Press 6, 6, 5, 5, 4, 4 DB Curls 5s


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Training for Thursday, October 22nd

Group Circle   Warm Up 3 Rounds: 10 V – Ups 10 Box Jumps 5 Perfect Push Ups   Strength 15 minutes to work on the


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