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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 x 6-10r (off knees if

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Training for Spooky Saturday, October 31st

West Side Comp 10 Rounds for Time: 4/2 Bar Muscle Ups 10 Jerks (135/95) 15 OTB Burpees Rest 5 minutes 5 Rounds for Time: 50″ Carry – HEAVY 10 Clapping

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Training for Friday, October 30th

Group Circle   Warm Up   Strength 15 minutes to complete the following Super Set: Front Squat 6, 6, 5, 5, 4, 4 – AHAP Seated French Press 5s x

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November is….A.M.F.A.P. (as many friends as possible)

Can you believe we are just two days away from November!? WOW! The CFWS theme for November is share what we love!! Many of us have a story of our

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Training for Thursday, October 29th

Group Circle Warm Up   Strength 15 – 20 minutes to work on Hang Snatch Doubles!! AHAP!!   Workout of the Day “Let ‘Er Grip” For Time Complete 500m Row

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Training for Wednesday, October 28th

Group Circle   Warm Up   Strength 15 minutes to complete the following Super Set: Push Press: 6, 6, 5, 5, 4, 4 (Increase weight as you continue through the

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Training for Tuesday, October 27th

Group Circle   Warm Up   Skill Work Spend 15 minutes working on Muscle Up or Pull Drills!! Incorporate in your skill work the following: Seated Banded Face Rows: 5

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Training for Monday, October 26th

Group Circle   Warm Up 3 Rounds: 10 Passthroughs 5 OHS with Dowel facing the wall (work at keeping the chest up!) 10 Banded Good Mornings   Strength 15 minutes

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Training for Saturday, October 24th

West Side Comp Workout of the Day   10 Rounds: 5/3 Bar Muscle Ups 10 Push Jerk (155/105) 15 Burpees Over the Bar -then Rest 5 minutes- 4 Rounds: 400m

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Training for Friday, October 23rd!

Group Circle   Warm Up   Strength 15 minutes to complete the following superset: Bench Press 6, 6, 5, 5, 4, 4 DB Curls 5s x 8 – 12 reps

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