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Training for Monday, April 11th

Training for Monday, April 11th

Group Circle   Warm ¬†Up   Strength 30 minutes to build to a heavy double Back Squat, then complete 3s x 2r @ 90% of


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Training for Saturday, April 9th

West Side Comp with Coach Adam @ 7:30am   CFWS @ 9:00am   Teams of 2 30 min cap. 2 mile run. 400 m intervals


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Training for Friday, April 8th

Group Circle   Warm Up   Strength 15 minutes to complete the following superset: A) Single Leg DB RDL 5s x 5r B) Banded Hamstring


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Training for Thursday, April 7th

Group Circle Warm Up   Strength 18 minutes to work on Touch ‘N’ Go Clean Triples: Work to technically sound yet heavy   Workout of


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Training for Wednesday, April 6th

Group Circle   Warm Up   Strength 15 minutes to work on Muscle Up Work!!! Bar, Rings, or even Strict Pull Ups!!   Workout of


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CFWS: April Member of the Month

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


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Training for Tuesday, April 5th

Group Circle   Warm Up   Strength 15 minutes to complete the following: Bench Press 5s x 5r @ 75-80% of 1RM   Workout of


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Training for Monday, April 4th

Group Circle   Warm Up   Strength 15 minutes to complete the following superset: A) Single Arm DB Row 5s x 8r B) Glute Raises


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Training for Saturday, April 2nd

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


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