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Training for Wednesday, November 11th

Training for Wednesday, November 11th

Group Circle   Warm Up   Strength 15 minutes to complete the following Super Set: A) Push Press 6s x 3r – HEAVY!! 85% of


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Training for Tuesday, November 10th

Group Circle   Warm Up   Strength 15 minutes to complete the following Super Set: A) Bench Press 4s x 10r B) Ring Rows 4s


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Training for Monday, November 9th

Group Circle   Warm Up 3 Rounds: 10 Burpees 15 Banded Good Mornings 10 Push Ups   Strength 15 minutes to complete the following superset:


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Training for Saturday, November 7th

West Side COMP is Cancelled this morning! Just the good ole’ trusty 9am to get you moving!!   CFWS Four sets for Time of: 100


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Training for Friday, November 6th

Group Circle   Warm Up   Strength 15 minutes to complete the following super set: A) Back Squat 6s x 3r @ 75% (use the


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Training for Thursday, November 5th

Group Circle   Warm Up 4 Rounds: 10 OHS with Dowel or Blank Bar 5 Strict Pull Ups   Strength 15 minutes to work on


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November Coaches Corner: Jess Fleming

Our November Coaches Corner brings you the amazing….. Jess Fleming!! Below is a fun Q&A with Coach Jess. Also, be sure to check out Yoga Wednesdays


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Training for Wednesday, November 4th

Group Circle   Warm Up   Strength Partner Glute Ham Raises 7s x 5r   Workout of the Day 1 C&J (155/105) 1 Round of


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Training for Tuesday, November 3rd

Group Circle   Warm Up   Skill/Strength A1) Strict pull-ups: 5s x 5-8r (weighted as needed. If you can’t do 5-8 reps with just body weight you don’t


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Training for Monday, November 2nd

Group Circle   Warm Up Slow 8 min AMRAP 10 Burpees 10 Empty Bar Push Press 1 wall walk   Strength A1) Barbell Rollouts: 4s


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