Group Circle Warm Up 3 Rounds: 10 Blank Bar Good Mornings 10 Tuck Jumps 10 Blank Bar Front Rack Lunges Skill 12 min EMOM:
Group Circle Warm Up 15 Goblet Squats 100m Run 15 KB Swings Spiderman 15 Goblet Squats Burpee Broad Jumps (down and back) 15 KB
No West Side Comp today!! Just come on into the 9am for Coach D’s Birthday WOD!!! Coach D$’s Birthday WOD Cash In: Big Block but
Just a reminder….only 9am and 10am classes today!! Group Circle Strength 15 minutes to complete: Strict Press 6s x 4r (try to build
**Just a reminder there is only a 9AM CLASS today!!! Then it is time to eat ALL THE FOOD! Group Circle Warm Up
Group Circle Warm Up Strength 15 minutes to complete: Snatch Deadlift + Low Hang Snatch 1 + 2 AHAP Workout of the
Group Circle Warm Up Skill 15 minutes to complete: Tempo Ring Dips 6s x 3 – 5 reps (3 count down, 2 count
Check out the CFWS Holiday Thermal Hoodies!! These are special order! Deadline to order is November 30th. The sign up is on the white board
We all know that this time of year came come with two very different kinds of gains. To help with Turkey Day prep, here are
Group Circle Warm Up 3 Rounds: 10 Wallballs 7 Burpees Strength 15 minutes to complete the following Super set: A) Back Squat 10s x
