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Training for Thursday, April 21st

Training for Thursday, April 21st

Group Circle   Warm Up   Strength 15 minutes to build to a heavy rep of 1 Front Squat + 2 Jerks (Out of Rack)


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Training for Wednesday, April 20th

Group Circle   Warm Up   Strength 20 minutes to complete the following: Bench Press 5s x 10r @ 60% of 1 Rep Max  


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Training for Tuesday, April 19th

Group Circle   Warm Up   Strength 15 minutes to complete the following super set: A) Good Mornings 4s x 4r @ 80% of MAX


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Training for Monday, April 18th

Group Circle Warm Up   Strength 15 minutes to build to a Heavy Triple Push Press   Workout of the Day 10-8-6-4-2 Deadlift (275/185 rx)


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Training for Saturday, April 16th

West Side Comp @ 7:30am   CFWS @ 9:00am 0-6 minutes 800m run amrap of wallballs 6-13 minutes 800m run amrap of box jumps 13


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Training for Friday, April 15th

Group Circle   Warm Up   Strength 15 minutes to complete the following: Front Squats 5s x 3r @ 80% of 1 Rep Max  


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CFWS: Coaches Corner – Karlie Causey!!

Coach Karlie is in the hot-seat for our Coaches Corner! She is our in house doctor, our biggest motivator cheering us all on between patients,


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Training for Thursday, April 14th

Group Circle   Warm Up   Strength 20 minutes to Max that Snatch! Build to a 1 rep MAX!   Workout of the Day 15


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Training for Wednesday, April 13th

**ANNOUNCEMENT – Beer + Yoga is cancelled for this weekend. 🙁 We will be back soon with another date in mind!   Group Circle  


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Training for Tuesday, April 12th

Group Circle   Warm Up   Strength 14 min EMOM Even: 40 sec Plank Hold – spice it up using the rings! Odd: 12 Lunging


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