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Training for Thursday, July 16th

CFWS   Group Circle   Warm Up Let’s move some heavy objects around for 10 minutes!   Strength 15 minutes to complete: Full Clean + Front Squat + Jerk (yes,

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Training for Wednesday, July 15th

Group Circle Warm Up   Strength 15 minutes to complete: Back Squat 6s x 2r @ 90% of 1RM   Workout of the Day 5 Rounds for Time: 15 cals

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Training for Tuesday, July 14th

CFWS   Group Circle   Warm Up   Strength 15 mins to complete Handstand Progression! Pike, wall walks, shoulder taps, walking, etc…..get comfortable with getting upside down! ¬† Workout of

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Training for Monday, July13th

Group Circle   Warm Up   Strength 15 minutes to complete: Weighted Plank¬†5 x 1:00 (work with a partner and you must ACCUMULATE 1:00)   Workout of the Day 15

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Training for Saturday, July 11th

West Side Comp – No Class tomorrow. Will resume on July 18th as normal! Jadrien will be in class that day taking pictures!   CFWS “Whitten” 5 rounds for time:

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Training for Friday, July 10th

Group Circle   Warm Up   Strength 15 minutes to complete – 5 x 5 Strict Chin Ups   Workout of the Day 4 Rounds for Time 5 Power Cleans

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Training for Thursday, July 9th

CFWS   Group Circle   Warm Up   Strength 15 minutes to complete: 1 Snatch Deadlift + 1 Snatch (The deadlift is just standing up with the weight under control.

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Training for Wednesday, July 8th

Group Circle   Warm Up   Strength 15 minutes to complete Deadlifts 6s x 3r   Workout of the Day 20 min EMOM Even: 15 Slam Balls (20/15) Odd: 15

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Training for Tuesday, July 7th

CFWS   Group Circle   Warm Up   Strength Ring Support!! Accumulate 5 minutes! More advanced do L-sit. If you cannot stabilize on the rings, do this on a box

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Training for Monday, July 6th

Group Circle   Warm Up 2 Rounds 200m Run 10 V Ups 10 Goblet Squats 1o Burpees   Strength 15 minutes to complete Push Press 5 x 3 HEAVY!!!  

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