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Training for Monday, May 4th

Group Circle   Warm Up 3 Rounds: 15 Banded Pull Aparts 30 sec Chin Over Bar Hold (on Pull Up bar) 15 Banded Good Mornings 30 sec HS Hold  

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Training for Friday, May 1st

CFWS   Group Circle   Warm Up 30 sec HS Hold 100m Run 10 Squats 200m Run 10 Burpees 100m Run 30 Sec HS Hold   Strength 15 minutes to

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Training for Thursday, April 30th

CFWS   Group Circle   Warm Up 15 Box Step Ups and Step Downs 15 Banded Pull Aparts —–> Inch worm with Push Up <—– Crab Walk 15 Banded Pull

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Training for Wednesday, April 29th

Group Circle   Warm Up 10 banded dislocates 100m Row 15 Flutter Kicks 100m Row 10 banded dislocates 100m Row 1:00 Plank Hold   Skill 15 minutes to work on

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Training for Tuesday, April 28th – “Shantae’s Wedding WOD”

CFWS   Group Circle   Warm Up 15 Box Dips —-> Inch Worm with Push Up <—- Bear Crawl 200m Run 15 Box Jumps 20 Scorpions 20 Iron Cross  

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Training for Monday, April 27th

Group Circle Warm Up 3 Rounds 200m Run 15 Wall Squats (facing the wall, arms overhead) 40 sec Plank Hold   Strength 15 minutes to complete Back Squat 5 x5

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Training for Saturday. April 25th

Hellfire   “The Seven”   CFWS Group Circle   Warm Up   Workout of the Day “Molly’s 27th Birthday WOD and she was born in 1988” 27 minute OTM Even Minute:

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Training for Saturday, April 18th

Hellfire @ 7:30am It’s Field Day!! Sleds, Pushes, Pulls and Things!   CFWS   Group Circle   Warm Up   Workout of the Day Complete as many rounds in 6

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Training for Thursday, April 16th

CFWS   Group Circle   Warm Up   Strength Clean & Jerk 8 min EMOM perform 1-2 reps at a heavy-ish/challenging weight   Workout of the Day 5 Rounds for

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Training for Wednesday, April 15th

Group Circle   Warm Up 5 quick rounds 10 air squats 10 sit ups 30 ft of quick high knees 3 inch worms with push up   Strength 15 minutes

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