Group Circle Warm Up Strength 30 minutes to build to a heavy double Back Squat, then complete 3s x 2r @ 90% of
West Side Comp with Coach Adam @ 7:30am CFWS @ 9:00am Teams of 2 30 min cap. 2 mile run. 400 m intervals
Group Circle Warm Up Strength 15 minutes to complete the following superset: A) Single Leg DB RDL 5s x 5r B) Banded Hamstring
Group Circle Warm Up Strength 18 minutes to work on Touch ‘N’ Go Clean Triples: Work to technically sound yet heavy Workout of
Group Circle Warm Up Strength 15 minutes to work on Muscle Up Work!!! Bar, Rings, or even Strict Pull Ups!! Workout of
It’s time to celebrate our April Member of the Month. The one. The only…. Sarah McKenzie!! Sarah is a regular in our evening classes and
Group Circle Warm Up Strength 15 minutes to complete the following: Bench Press 5s x 5r @ 75-80% of 1RM Workout of
Group Circle Warm Up Strength 15 minutes to complete the following superset: A) Single Arm DB Row 5s x 8r B) Glute Raises
West Side Comp at 7:30am CFWS at 9:00am With a partner complete the following: 20 Rounds for time 10 Burpee Box Jumps 10 Jumping Lunges